Vegan Pumpkin Soup
This savory curried pumpkin soup is an easy one-pot plant-based meal. Make it on the stove or in the slow-cooker with either canned pumpkin or fresh pumpkin and a few kitchen staples. It’s gluten-free, dairy-free (without coconut milk!), and includes an oil-free option. Make it today and freeze it for cozy fall dinners ahead!
Ingredients
- 2 Tbsp vegan butter or olive oil
- 1 cup diced onion
- 1 tsp sea salt
- 1/4 tsp red pepper flakes optional, for spicy
- 2 Tbsp fresh ginger minced
- 4 cups water
- 2 15-oz cans pumpkin puree
- 1½ cups dairy-free cream* see notes
- 1/3 cup nutritional yeast
- 1/4 cup bouillon powder
- 1 Tbsp cumin
- 1 Tbsp garlic powder
- 2 tsp curry powder
- 2 tsp turmeric
- 1 tsp celery salt
- 1/4 tsp black pepper
Instructions
- Heat the vegan butter or olive oil in a large soup pot on medium-high heat for a minute or two. Then, add your diced onions and a pinch of salt. Stir to coat and cook for 3 more minutes or until onions are translucent. Then, stir in the ginger and red pepper flakes. Cook for another 2 minutes.
- Whisk in the water, pumpkin puree, and vegan cream. Then, cover the pot and bring it to a boil. When it comes to a boil, remove the lid and stir in your seasonings. Turn the heat to medium-low and allow the soup to simmer uncovered for about 10-15 minutes, stirring frequently, until it reaches your desired consistency. Taste and adjust seasonings as desired.
- Serve this curried pumpkin soup hot in a bowl with your desired toppings, like toasted pumpkin seeds, red pepper flakes, pumpernickel croutons, or a couple spoonfuls of quinoa or barley. Leftovers can be stored in the fridge for up to 5 days or the freezer for up to 6 weeks. Enjoy!
Notes
- *VEGAN CREAM (Store-Bought Options): We like Silk’s heavy whipping cream or Califia’s Better Half. 1 (15-oz) can of full-fat coconut milk will work also or sub any plain unsweetened non-dairy milk.
- *VEGAN CREAM (Homemade options): Cashew cream or sunflower cream works great! To make this, add ½ cup cashews or sunflower seeds to a blender and pour 1 cup of hot water on top of them. Let it sit like this uncovered for about 10 minutes. Then, blend that baby up for 1-2 minutes until smooth and creamy and use as directed.
- **TO MAKE IT OIL-FREE: Saute the veg in water or broth instead of butter.
- TO MAKE IT CREAMIER: Use an immersion blender to blend everything before serviing. Be aware if you’re using the optional red pepper flakes, this will intensify the spiciness of your soup.
- SLOW COOKER DIRECTIONS: Saute the onions, ginger, and red pepper as directed, then transfer that to the slow cooker and stir in the liquids and seasonings. Cook it for 60-90 minutes on high or let it set and simmer all day (4-6 hours) on low.
- TO USE FRESH PUMPKIN: Cut two 4-5 pound pumpkins lengthwise. (Tip of your knife blade touching stem across from you.) Scrape out the seeds so the flesh is clean. Place cut-side down and bake at 375F for 60-75 minutes or until pumpkin is soft and tender. Let cool and scrape away from the rind. Mash with a potato masher or puree in the food processor. Then, just use this puree as directed in the recipe!
Nutrition
Serving: 1/8 the recipeCalories: 238kcalCarbohydrates: 12gProtein: 6gFat: 20gSaturated Fat: 8gPolyunsaturated Fat: 11gSodium: 1050mgFiber: 3gSugar: 4g
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