Now stir in your pumpkin, broth, coconut milk, brown sugar, and apple cider vinegar. Lower the heat and allow it to simmer, stirring occasionally, until it thickens up a bit, about 15 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 the coconut milk and simmer for another 5 minutes. Return the pureed soup to the pot. Add the garlic and cook for 30 seconds. 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). Mix well and cook for a minute or so. If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. Heat the oil in Dutch oven over medium heat. If you simply want an incredibly delicious dairy-free pumpkin soup on the table asap, come along with me! Add in the garlic cloves and canned pumpkin. Can I use canned pumpkin puree? ; Cover and cook on high for 4-5 hours or low for 6-8, or until the onion is very tender. Carefully stir in the pumpkin, stock, coconut milk, maple syrup, siracha, and salt. The amount of additional salt you need will vary based on the saltiness of your particular broth and almond butter. I wouldn’t share this recipe if it wasn’t good and good for you. Pumpkin – I roasted fresh pumpkin for this recipe, but also tested it using canned pureed pumpkin. Sometimes I like to take a purist, from-scratch approach with my recipes. This Vegan Curried Pumpkin Soup is super creamy, smooth, and full of flavor! LOVED this soup. 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). © 2010 - 2021 Well Plated by Erin. 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). 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. You can use almond milk (or any milk you have on hand). So good!). Sign up for email updates and receive a free copy of my veggie burger e-book! This Vegan Pumpkin Black Bean Soup is rich and smooth with pumpkin goodness. Stir in the pumpkin purée, … The first time I made this soup… Pumpkin is mild, healthy, and the fact that it can be purchased in convenient, ready-to-go cans means that it is one of the quickest ingredients you can use to create easy, nutritious meals. You can use any leftover baked pumpkin in a soup or other recipes. 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) And other times I just want dinner on the table as soon as possible. It makes my heart so happy to hear from you! I'm a former attorney turned professional food blogger. I even made this vegan pumpkin soup without coconut milk! Pumpkin pie smoothie. Enjoyed it for Halloween dinner. Season with additional salt and pepper to taste. If you try this recipe, please leave a comment below. Pumpkin, however, is absolutely fantastic in savory recipes too (just see this list of Healthy Pumpkin Recipes for proof). Stir to heat through, then adjust consistency with additional broth as needed. You can read more about me here. Pour in the pumpkin purée and vegetable stock and simmer for 10 minutes. Required fields are marked *, Copyright © 2013-2021 Tofu Press LLC and Alissa Saenz. Adjust any other seasonings to your liking. Once they’re softened, stir in the garlic and additional spices for about 30 seconds. I added about 1/4 teaspoon additional salt. Notify me of replies to my comment via email. Cook everything for a minute or so, until it becomes very fragrant. Stir in the pumpkin puree, coconut milk, broth, brown sugar, and apple cider vinegar. Coat the bottom of a large pot with oil and place it over medium heat. I'd love to connect with you on Facebook, Instagram, or Pinterest. … 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. Feel free to use canned pumpkin puree or make your own with this tutorial. Add the onion, garlic, pumpkin puree, tomato sauce, honey, (if using), stock, cinnamon, and salt to a 6-quart slow cooker, stirring to combine. Cook it for about 10 minutes, until it softens up and begins to brown. The soup comes out tasting delightfully flavorful and super creamy. With a wooden spoon, scrape up any browned bits that have stuck to the bottom of the pot. Make your Vegan Pumpkin Mac and Cheese Sauce. First, grab your Dutch oven (or a similar big, sturdy pot) and saute the cauliflower, onion, salt, and pepper. Also, use coconut milk rather than Greek Yogurt to keep your pumpkin soup vegan as well. I hope to have an immersion blender next time, though, because it was really a pain in my Vitamix!! LAST UPDATED: October 12, 2020 • FIRST PUBLISHED: October 12, 2020. * Percent Daily Values are based on a 2000 calorie diet. Cook on medium heat until the soup comes to a low boil. This vegan pumpkin soup recipe is a bit different because we’ve snuck in immune-boosting foods But when I take shortcuts, I try to have them make sense. Your email address will not be published. The other ingredients in the soup are all whole food, plant-based ingredients, making this recipe completely vegan… https://eatingrichly.com/easy-pumpkin-soup-recipe-with-canned-pumpkin Last updated on November 5, 2020. You may also use canned pumpkin puree and will need about 3 cups of it. Add cauliflower, onion, salt, and pepper and cook until the onion is softened and translucent, about 5 minutes. Your tastebuds won’t notice the missing cream, meanwhile your gut will welcome the benefits … Stir in broth, pumpkin, maple syrup, and almond butter. I’m so happy that you enjoyed it, Jenn! Cook it for about 10 minutes, until it softens up and begins to brown. I used one of my favorite healthy soup hacks to give it richness and body, without the need for a speck of cream. Stir in the garlic, cinnamon, ginger, nutmeg, cloves, and pepper. Bring to a boil. Top with whatever you please: an egg, vegan chili, avocado, or even butter and maple syrup. Cook for another 4-5 minutes until your entire kitchen begins to smell! Put the pumpkin and onions in a zip top bag. My vegan pumpkin soup recipe uses canned coconut milk to achieve the same creamy result. Garnish with pumpkin seeds, chopped fresh parsley, and pomegranate seeds as desired. (But do note: the soup will not have the same slightly sweet roasted flavor as if you’d cooked it from fresh!) Pumpkin peel: You can leave the peel on the pumpkin for this soup! Stir in the almond milk. Skip the nutmeg and sugar, and add some heat with 1 teaspoon of curry powder or a dash of cayenne pepper. This vegan roasted pumpkin soup is super creamy, delicious, and healthy! 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. 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. Then add the thyme and cayenne pepper and sauté until the onions are softened. Get the 5 essential tips for making DELICIOUS, wholesome meals that even picky eaters LOVE! Start by heating your oil in a large pot. Either works, but I'm partial to the fresh-roasted pumpkin. Pour the pumpkin soup back into the pot. Pumpkin puree: gotta have that pumpkin flavor in the pumpkin lentil soup! The spices work really well together and what sets this recipe apart from other pumpkin soups is the cauliflower, this is a brilliant addition. Once the oil heats up, add the onion. You can probably use a fresh pumpkin if you have it, too, but you’ll want … This easy pumpkin soup recipe is gluten-free, paleo, dairy-free, low-carb, and keto-friendly. 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