There’s nothing like a steaming bowl of warm, homemade comfort Israeli Pumpkin Soup. Called Marak Katom (Orange Soup) in Hebrew, it’s dairy free and can be put together with a variety of orange vegetables in no time. For this soup, I chose carrots, sweet potatoes, a potato, some onion, and of course, pumpkin.
Whether served as a weeknight staple or a starter for guests, Israeli Pumpkin Soup brings warmth and color to any table or setting.
Go Diary free or Dairy – It’s up to you.
It’s dairy free but you could always add heavy cream to it and forget about the potato, but them it wouldn’t be a ‘low-fat’ soup.
It delivers a creamy-like, naturally sweet flavor with an abundance of nourishment.
What You See is What You Get with Israeli Pumpkin Pureed Soup – Marak Katom
What you see in the photo is exactly what you get — a thick, velvety soup that holds toppings with no tricks, props, or dairy thickeners.
The soup calls for water, but you can substitute it with coconut milk.
No Butternut Squash in this Israeli Pumpkin Pureed Soup – Marak Katom
While butternut squash isn’t a typical ingredient in Israeli soups, it might be your go-to if you’re looking to swap it with the pumpkin or sweet potatoes. I personally don’t like the flavor of butternut squash, so I don’t add it to soups.
Adjusting Flavors
Sweet over Savory
As for flavoring, if you prefer a sweeter version of this Israeli Orange Soup, you can simply add natural date syrup (1-2 tablespoons) and possibly a few pinches of cinnamon powder (only if those eating the soup like cinnamon).
What you see in the image is exactly the way it comes out.
Tips
- There is an initial sautéing of some veggies to enhance the depth of flavors in the soup. I recommend not skipping this stage. It enhances the vegetables’ flavors.
- Use a neutral oil for sautéing the veggies to avoid overpowering the natural sweetness of the root vegetables. That being said, should you prefer a mild olive oil, it’s completely up to you.
- For extra creaminess, you can substitute the water with coconut milk or a flavorful broth, or even heavy cream if you don’t mind a dairy soup for your meal. In this case, reduce the amount of potatoes a bit, and stir often.
Main Ingredients
It’s natural sweetness comes from pumpkin, sweet potato, carrots, and yellow onions. I added a small piece of chopped leek for an extra oniony flavor simply because I had it in my fridge, but that’s totally up to you. The yellow potato is added to thicken the soup, instead of adding dairy products.
- Sweet Potato:
- Adds natural sweetness and creaminess.
- Provides fiber and essential vitamins like vitamin A and C.
- Contributes a smooth texture when blended.
- Pumpkin:
- Adds a rich, earthy flavor and vibrant orange color.
- Provides additional sweetness and a soft, smooth texture when cooked.
- Rich in beta-carotene, vitamin A, and other antioxidants.
- Yellow Potato:
- Adds starchy consistency and thickens the soup.
- Offers a mild flavor that balances the sweetness of the sweet potato.
- Contributes to a smooth and velvety texture.
- Carrots:
- Carrots lend natural sweetness, vibrant color, and a boost of nutrients, making them a foundational ingredient in this comforting orange soup.
Each ingredient complements the others, creating a rich, flavorful, and hearty soup.
How to Prepare this Israeli Orange Soup
- Sauté the veggies: Heat the neutral oil in a large pot over medium heat. Add the onion, leek, and garlic, and sauté until softened and fragrant.
- Add the chunks of vegetables (pumpkin, sweet potato, and yellow potato), then pour in the water or broth.
- Bring to a boil, then lower the heat and simmer until the veggies are tender, about 20 minutes.
- Blend the soup, preferably in in a blender until smooth and fluffy. A food processor is fine too.
- Serve hot and enjoy!
This simple but flavorful soup is sure to be a hit at any meal.
Additional Ingredients that go into this Israeli Orange Soup:
- Onion
- 1/2 Leek
- Garlic, fresh
- Neutral oil (like sunflower or canola oil)
- Water or coconut milk
- A minimal amount of extra seasoning
Substitutes
- Water: Swap with coconut milk. Reduce the amount of yellow potato (perhaps 1/3 of the amount of potato). OR use chicken flavor or vegetable broth for added richness.
- Pumpkin:
- Butternut Squash.
- Add more sweet potato (yam) if you prefer a sweeter, denser flavor, but also add some more yellow potato to preserve the proper thickness of the soup.
- Leek: If you don’t have leek, use more onion instead.
Storage and Reheating
- This soup can be made ahead of time and stored in the fridge for up to 5 days, or frozen in an airtight container for longer storage.
- Reheating: You can reheat the soup on the stove, but make sure the heat is set to low or medium. Stir with a wooden spoon. Scrape the bottom of the pot to make sure it doesn’t burn.
- In the microwave, reheat on a medium-low heat for longer. A high heat might cause splattering. Beware of hot spots which can cause burns.
What to Serve It Within a Meat Meal
- Main Dishes: Serve with roasted chicken, roasted vegetables, or a hearty salad for a well-rounded meal.
- Side Carbs: Pair with roasted potatoes to make the meal more filling.
Pairing Ideas for a Dairy Meal
This soup is perfect in a dairy meal since it’s naturally dairy-free. Here are some pairing ideas:
- Fluffy and savory green onion cottage cheese pancakes (with flour)
- Perfect dairy sour-oniony flavor mushroom crustless quiche (Kugel)
- Cranberry polka dot freshly chopped green herb salad – Add your favorite cheese chunks.
- Savory oatmeal-cottage cheese patties (gluten-free)
How to Make It the Main Dish of a Vegetarian Meal
To make this soup the main dish, add a protein-rich side, and salad. Here are some ideas:
- Pan-fried (mashed potato bun) Doughless quinoa knishes
- Add spice to your meal with Spicy Israeli salad
- Dairy-free cauliflower casserole (Kugel)
How to Remove the Peel of a Pumpkin
See the Notes section of the recipe card below.
Summary
This vibrant orange soup brings together the natural sweetness and creaminess of sweet potato, the smooth texture and mild flavor of yellow potato, and the earthy richness of pumpkin. The result is a velvety, deeply nourishing bowl that’s as comforting as it is full of flavor.
Soup Recipes – Vegetarian
Split pea soup – garden bliss – Vegetarian
Traditional Mushroom barley soup
Other Vegetarian Delights
Leek latkes (gluten-free too)
Soups with Chicken
Let me know if you like this post and recipe!
Enjoy!
Israeli Orange Soup - Dairy Free, Low-fat
Perfected with love and ease, this hearty pureed Israeli Orange Soup is dairy-free and low-fat, and yet, so nourishing and filling.
Ingredients
VEGETABLES - Weigh after peeling. Cut into 1½ inch cubes.
- 2 Sweet Potatoes 21 ounces (600 g)
- Pumpkin, 1½ lbs (700 g) (see Notes section below on Removing Pumpkin Peel)
- 1 Potato, medium large 11 ounces (320 g)
- 3 Carrots, 7 ounces (200 g)
- 2 Onions, coarsely chopped
- 1/2 cup coarsely chopped leek
- 1/4 cup olive oil or neutral oil (sunflower, grapeseed, canola)
SEASONING
- 2 Garlic cloves, cut into halves
- 1 teaspoon Turmeric
- 1/2 teaspoon Ginger powder OR ½-inch piece fresh Ginger, chopped
- 2 flat teaspoons Kosher Salt
- 1/4 teaspoon White pepper, or to taste
- Around 9 cups hot water
Instructions
Cooking the Vegetables in a Non-Stick Pot
Sauté the onions in 1/4 cup of oil over medium-high heat until translucent, about 4 minutes.
Add the turmeric, garlic, ginger, kosher salt, and white pepper, and stir for about 10 seconds.
Pour in hot water and bring to a simmer. Cook for 1 hour, stirring occasionally. Remove from heat, cooling with the lid on.
Adjust the saltiness, thickness, and consistency of the soup to your liking.
If you prefer a thinner, more liquid soup, start by adding 1 cup of boiling water and increase gradually—up to 2 to 3 cups—until it reaches your desired consistency
Pureeing the Cooked Vegetables
Make sure the blender lid is securely in place. Working in batches, fill the blender or food processor no more than halfway, using equal portions of vegetables and liquid from the pot. For example, if you add roughly one-third of the vegetables, add one-third of the liquid as well. Blend until smooth.
Pour the first batch of pureed soup into a large bowl. Repeat with the remaining contents of the pot until all of the soup is blended.
Transfer the finished soup to an airtight container and refrigerate. It will keep for up to 3 days, or up to 5 days if well refrigerated.
To reheat, warm only the amount you need in a non-stick pot over low heat, stirring occasionally. Avoid reheating in the microwave, as purees can splatter and form hot spots—taste carefully to avoid burning your mouth.
Enjoy!
Notes
Removing Pumpkin Skin
How to Cut and Peel Pumpkin (If You've Never Done It Before).
Don’t try to peel pumpkin with a regular vegetable peeler—it doesn’t work well and can be unsafe.
Place the piece of pumpkin on a sturdy cutting board with the flesh facing up and the skin resting on the board.
Using a large, sharp chef’s knife, cut the pumpkin into rectangular slices, then cut those slices into large cubes, no bigger than 1½ inches.
Take each cube and lay it flat on its side, so that both the skin and the flesh are in contact with the cutting board.
Carefully slice between the flesh and the skin to remove the skin completely.
Repeat until all cubes are peeled and ready to use..
Nutrition Information
Yield
10Serving Size
1Amount Per Serving Calories 88Total Fat 2gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 376mgCarbohydrates 16gFiber 3gSugar 3gProtein 2g
Nutrition values are estimated.