Add the spinach and half of the pasta and stir to combine. Pour in the pumpkin purée and vegetable stock and simmer for 10 minutes. Put the pumpkin and onions in a zip top bag. Thank you for sharing this kind review! Stir in the garlic, cinnamon, ginger, nutmeg, cloves, and pepper. I doubled the recipe. How to Store and Reheat Homemade Soup Once the soup … Canned pumpkin; Vegetable broth; Coconut milk; Brown sugar; Apple cider vinegar; Salt; How to Make Vegan Pumpkin Soup. You can read more about me here. Vegan Pumpkin Soup. 1 Tbsp olive oil; 1 medium yellow onion, chopped; 3 cloves garlic, minced; 2 cans 100% pumpkin puree (not pumpkin pie mix) 2 cups low sodium vegetable stock; 1 can lite coconut milk; 1 Tbsp maple syrup; 2 tsp ground ginger; 1/2 tsp cinnamon; 1/4 tsp ground nutmeg; 1 tsp sea salt ; pinch of cayenne pepper (optional) Pour the pumpkin soup back into the pot. Disclosure & Privacy Policy. Carefully stir in the pumpkin, stock, coconut milk, maple syrup, siracha, and salt. How to Make Pumpkin Soup in a Slow Cooker. * Percent Daily Values are based on a 2000 calorie diet. Winter is coming closer and temperatures are dropping, which means I’m always looking for comfort food that … (This is when the good smells start!). It is oil-free and so is plant-based. First, grab your Dutch oven (or a similar big, sturdy pot) and saute the cauliflower, onion, salt, and pepper. And, whatever diet you do (or do not) follow, bookmark this easy, healthy pumpkin soup for your own enjoyment as well. Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. October has stolen my fancy (and appetite). Follow @wellplated on Instagram, snap a photo, and tag it #wellplated. Your email address will not be published. Is pumpkin soup healthy? Create an account to easily save your favorite projects and tutorials. Stir in garlic, cumin, coriander, and nutmeg and cook for 30 seconds, just until fragrant. Stir in broth, pumpkin, maple syrup, and almond butter. The below ingredients are a quintessential, cozy way to add flavor to pumpkin soup. Add in the canned coconut milk, broth, curry paste and spices (except the nutmeg, salt and peppers.) I even made this vegan pumpkin soup without coconut milk! Try 1/2 teaspoon of all three, dried, or a tablespoon each of fresh chopped herbs. Since it’s dairy free, gluten free, and vegan, it’s perfect if you are hosting a gathering when you need to accommodate different dietary preferences (this Curry Lentil Soup is another great option). I used one of my favorite healthy soup hacks to give it richness and body, without the need for a speck of cream. Your tastebuds won’t notice the missing cream, meanwhile your gut will welcome the benefits … Stir in the pumpkin puree, coconut milk, broth, brown sugar, and apple cider vinegar. This soup recipe is remarkably easy, using canned pumpkin for convenience. Before I’ve realized it’s happened, the initial “not yet!” bristling I felt towards pumpkin-spiced everything when it first appeared at the grocery store has yielded to a strong hankering for all things cozy and autumn and yes, pumpkin. Bring to a boil, then turn the heat to medium-low and simmer for 15-20 minutes, until the soup has reduced and thickened slightly. I love creating vegan recipes with bold flavors! Peel and cut the pumpkin, the potatoes, and the carrots into … Add cauliflower, onion, salt, and pepper and cook until the onion is softened and translucent, about 5 minutes. Raise the heat and bring the soup to a boil. If you’d rather make a 100% from scratch vegan pumpkin soup using fresh pumpkin, try subbing sugar pumpkin in my butternut squash soup recipe. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. Chop onion into 1/4 inch pieces and saute on high in a small amount of butter until very soft and just starting to turn golden. Serve hot. It’s made with a touch of maple syrup, warm spices, and will remind you of harvests, holiday tables, and the beauty of seeing leaves turn crimson against a crisp, blue October sky. Photo: Beaming Baker 1. The Well Plated Cookbook is now available! I added about 1/4 teaspoon additional salt. This easy vegan pumpkin soup can be on the table in about 30 minutes. Superb flavor. You can use almond milk (or any milk you have on hand). LOVED this soup. I did not add almond milk because the consistency was too watery, after following the directions exactly. Despite its dairy-free status, this soup is velvety and creamy. Heat the oil in Dutch oven over medium heat. Season with additional salt and pepper to taste. Required fields are marked *. So good!). When we think of pumpkin recipes, baked goods like Almond Flour Pumpkin Muffins and Vegan Pumpkin Bread and desserts like Pumpkin Sheet Cake and Vegan Pumpkin Pie are often the first that come to mind (a certain celebrity beverage notwithstanding). Salt & pepper: to bring out all of the flavors in the soup… It’s been one of my absolute favorite lunches as of late, and I suspect you’ll love it too. Be sure to bookmark this Vegan Pumpkin Soup for your holiday table. Bursting with spices in a silky pumpkin base that you’d never guess was dairy-free — this will be your new favorite fall soup! If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. The key here is adding in the white beans because once blended they make the soup nice and thick and amp up the protein, which makes this soup suitable as a meal. WELCOME! Now stir in your pumpkin, broth, coconut milk, brown sugar, and apple cider vinegar. My secrets for making wholesome meals you'll WANT to eat. And please stop back and leave me a review and rating below if you make it! It's healthy and quick to make with canned pumpkin puree, creamy coconut milk… The soup comes out tasting delightfully flavorful and super creamy. Your email address will not be published. Fresh Leeks – Leeks are more milk than onion and meltdown into creamy goodness, perfect for the base of this soup. I’m so happy that you enjoyed it, Carol! From there, I snuck canned pumpkin into Instant Pot Paleo Chili (OMG! Bring the mixture up to a boil, lower the heat, and let it simmer for about 15 minutes, until it thickens up just a bit. Once they’re softened, stir in the garlic and additional spices for about 30 seconds. Add garlic and sage and cook for another … Also, use coconut milk rather than Greek Yogurt to keep your pumpkin soup vegan as well. Filed Under: Soups Tagged With: coconut milk, fall, pumpkin. Add onion and cook for 5-7 minutes, or until translucent. Stir in the pumpkin purée, … Almost done! Add the coconut milk and simmer for another 5 minutes. It’s sweet and creamy with earthy tones and can be pantry-friendly or not, depending if you’re using canned or fresh. Add pumpkin, stock, salt, pepper, maple syrup, and pumpkin pie spice. This soup takes a big shortcut: it’s made with pumpkin from a can. Add the garlic and cook for 30 seconds. My vegan pumpkin soup recipe uses canned coconut milk to achieve the same creamy result. It makes my heart so happy to hear from you! Pumpkin has tons of vitamin A. Ready for an unabashedly autumn, pumpkin-tastic soup to take you into October with aplomb? Last year, I made my first foray into using canned pumpkin to make pumpkin soup with this warming Pumpkin Curry Soup, and it became one of my go-to fast fall and winter dinners. It’s very easy to make, full of pumpkin flavor, and the best way to warm up in fall! This healthy vegan pumpkin soup is rich, creamy, and has the perfect fall flavor. Stir well to combine and bring to a gentle simmer. For this version I’m using pumpkin instead of butternut squash and coconut milk to make it dairy-free and vegan! Stir to heat through, then adjust consistency with additional broth as needed. Make ahead tip: cut up pumpkin, potatoes, and onion the night before. Carefully ladle the soup into your blender and blend until lump-free, working in batches until all of the soup is velvety and smooth. I am HOOKED! I’m so happy that you enjoyed the recipe! Bursting with spices in a silky pumpkin base that you'd never guess was dairy free — this will be your new favorite fall soup! If you do not need the pumpkin soup to be vegan, you can use any kind of milk for the almond milk. Thank you for sharing this kind review! But when I take shortcuts, I try to have them make sense. Next, add the coconut milk, vegan stock, and pumpkin. Add the onion, garlic, pumpkin puree, tomato sauce, honey, (if using), stock, cinnamon, and salt to a 6-quart slow cooker, stirring to combine. © 2010 - 2021 Well Plated by Erin. Hi, I'm Alissa! Green smoothies are cool and all, but this one uses pumpkin purée, maple syrup, and … I wouldn’t share this recipe if it wasn’t good and good for you. Lower the heat and allow it to simmer, stirring occasionally, until it thickens up a bit, about 15 minutes. Add in the coconut cream and vegetable stock and the pumpkin and bring to the boil. October sneaks up on me. Once simmering, reduce the heat, cover with a lid, and cook … Cook it for about 10 minutes, until it softens up and begins to brown. This easy pumpkin soup recipe is gluten-free, paleo, dairy-free, low-carb, and keto-friendly. Use Canned Pumpkin Puree: Because it is so smooth you may even be able to skip the blender portion, depending on how you like the texture of the soup. If you use canned pumpkin to make the vegan pumpkin soup recipe, simply skip the roasting process and head straight to the part of the recipe where you combine the ingredients and make the soup! Make your Vegan Pumpkin Mac and Cheese Sauce. Let’s make Vegan Pumpkin Soup! Either works, but I'm partial to the fresh-roasted pumpkin. Start by heating your oil in a large pot. Required fields are marked *, Copyright © 2013-2021 Tofu Press LLC and Alissa Saenz. LAST UPDATED: October 12, 2020 • FIRST PUBLISHED: October 12, 2020. Pumpkin soup looks so yummy and delicious. Reduce heat to a simmer and let cook until the cauliflower is softened, about 10 minutes. Cook everything for a minute or so, until it becomes very fragrant. You can adjust any other seasonings to your liking at this point as well. This vegan pumpkin soup recipe is a bit different because we’ve snuck in immune-boosting foods Can I use canned pumpkin puree? To puree the soup, use either an immersion blender or transfer small amounts to a blender (hot liquids splatter; only fill your blender about halfway). Once they’re softened, stir in the garlic and additional spices for about 30 seconds. Pumpkin puree: gotta have that pumpkin flavor in the pumpkin lentil soup! Skip the nutmeg and sugar, and take the soup in a more herbal direction by using rosemary, sage, or thyme, or a combination of all three. Such a delicious creamy soup! This delicious creamy pumpkin soup made with canned pumpkin puree comes together in less than 30 minutes with ingredients you most likely have in your pantry. Turn down the heat and simmer until the pumpkin is soft and cooked (around 10 minutes). Pumpkin pie smoothie. … Canned pumpkin makes this recipe quick and easy! How To Make Pumpkin Soup Without Coconut Milk. Pumpkin peel: You can leave the peel on the pumpkin for this soup! Cook everything for about 1 minute, until very fragrant. This Vegan Pumpkin Black Bean Soup is rich and smooth with pumpkin goodness. You may also use canned pumpkin puree and will need about 3 cups of it. And this soup has been made so many times in our kitchen this year. Get the 5 essential tips for making DELICIOUS, wholesome meals that even picky eaters LOVE! This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Skip the nutmeg and sugar, and add some heat with 1 teaspoon of curry powder or a dash of cayenne pepper. Most veggies I like to use fresh, but pumpkin is a bit of project to prep, and over the years I’ve realized that canned pumpkin actually makes better pumpkin soup. Bring to a boil. With a wooden spoon, scrape up any browned bits that have stuck to the bottom of the pot. Add the garlic, cinnamon, ginger, nutmeg, cloves, and black pepper. Pumpkin is mild on its own, making it a fantastic canvas. Your email address will not be published. Pumpkin, however, is absolutely fantastic in savory recipes too (just see this list of Healthy Pumpkin Recipes for proof). This easy vegan pumpkin soup can be on the table in about 30 minutes. Bring it all to a simmer and cook until the cauliflower is softened. Afterwards, return the pureed soup back to your pot. Savory pumpkin cornbread waffles that are vegan and require just 30 minutes and 1 bowl. Once the oil is hot, add a diced onion. I hope to have an immersion blender next time, though, because it was really a pain in my Vitamix!! Pumpkin soup is the quintessential autumn dish. Use canned pumpkin rather than a roasting a fresh pumpkin to make this recipe even easier. Creamy Vegan Pumpkin Soup |Serves 4-5| Ingredients. Alternatively, you can transfer it to a blender in batches to puree (be careful to fill your blender no more than about halfway; hot liquids will splatter). Thank you for sharing this kind review! Garnish with pumpkin seeds, chopped fresh parsley, and pomegranate seeds as desired. It’s the pumpkin season, and we have been obsessing over anything that has pumpkin in it! Coat the bottom of a large pot with oil and place it over medium heat. I had to simmer it much longer and add 3T cornstarch to get it to thicken, then it was perfect. Next, add in the broth, pumpkin, maple syrup, and almond butter. Then add the thyme and cayenne pepper and sauté until the onions are softened. Stir in the almond milk. These canned pumpkin recipes aren’t #basic at all. Serve hot, and prepare to be transported to a cozy, fall wonderland! This was easy to make. Once the oil heats up, add the onion. Thank you for sharing this kind review! You can use any leftover baked pumpkin in a soup or other recipes. Cook it for about 10 minutes, until it softens up and begins to brown. Remove the pot from heat and season the soup with salt to taste. Diary-free or vegan: Use coconut milk or apple cider instead of heavy cream. Subscribe for email updates and receive a free copy of my veggie burger e-book! This vegan roasted pumpkin soup is super creamy, delicious, and healthy! Of course! Adjust any other seasonings to your liking. … It's so easy! Lastly, garnish your soup with pumpkin seeds, chopped fresh parsley, pomegranate seeds, or any other toppings you desire (I’ve listed tons of great options below). Make this recipe vegan by using vegan broth rather than a chicken broth. Sauté the onion in the oil in a large pot over medium-high heat until translucent (5-7 minutes) - it's ok if it lightly browns. It will soften and puree with the rest of the soup ingredients. https://eatingrichly.com/easy-pumpkin-soup-recipe-with-canned-pumpkin Last updated on November 5, 2020. This easy pumpkin soup recipe is fall flavor at its most classic. Yes, you absolutely can use canned pumpkin puree for this recipe! 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