Pumpkin, Spinach & Buttermilk Soup

This spicy pumpkin, spinach and buttermilk soup is low carb, satisfying and delicious.

There’s a contest on at CAL, that laid certain ingredient restrictions for qualifying entries. I chose to work with Pumpkin, Spinach and Cinnamon from the list.

It’s fun to try and make something when we don’t have a world of choices. I also believe we’re at our creative best when our options are restricted.

This soup won’t taste very good with rice or rotis IMO, even though it seems more like a curry. Might go well with Kerala parottas or Bengali lucchis – maida flatbreads of different sorts essentially.

It is low carb, somewhat nutritious, though it can support more vegetables to improve nutrition and quite low fat.


  • Main
    • Pumpkin, about 300gms, blended, with a little water
    • Spinach, handful, chopped
    • Buttermilk, Mother Dairy, masala version, 2 packets (400ml)
  • Flavours
    • Onions, 2 medium, finely sliced
    • Ginger, 3 tablespoons, grated
    • Mustard seeds, 3 teaspoons
    • Urad dal, 3 teaspoons
    • Cinnamon, 1/4th teaspoon
    • Green chilies, 6 pieces, slit
    • Black peppercorns, 1 tsp, pounded fine
    • Hing powder 1/2 tsp (not pure resin)
    • Red chilies, dried
  • 3 tsp cornstarch mixed with cold water
  • Finish
    • Garam Masala
    • Salt to taste
    • Coriander, fresh, for garnish


  1. Heat oil, splutter mustard, brown the urad dal, fry the ginger, hing, dried red chilies, fresh green chilies and curry leaves.
  2. Add the onions, fry till beginning to brown at the edges.
  3. Add the pumpkin, mix well, add the buttermilk. Thicken with cornstarch and mix well. Simmer 2 – 3 minutes.
  4. Bring to a boil. Add the spinach leaves, cinnamon, salt and garam masala per taste. Simmer 5 minutes. Mix well.
  5. Serve garnished with coriander leaves.


  • Thickening is to avoid the buttermilk splitting/curdling. If you’re alright with that, skip the cornstarch.
  • Cream can taste nice in this. If you do add cream, be careful of it splitting, both due to temperature, and acidity.
  • This soup supports more vegetables. Add as per cooking time required. For example, add carrots toward the middle and small broccoli florets towards the end.
  • Reduce chilies per taste. Keep in mind, chilies will reduce carb cravings.

By Sid Khullar

Sid Khullar is a wellness coach who works with different aspects of lifestyle change towards the accomplishment of goals such as weight loss and blood sugar management among other health situations that require the presence of specialised, precise diets and lifestyle change. His methods address aspects of food, nutrition and the mind.