You can adjust any other seasonings to your liking at this point as well. And, whatever diet you do (or do not) follow, bookmark this easy, healthy pumpkin soup for your own enjoyment as well. Carefully stir in the pumpkin, stock, coconut milk, maple syrup, siracha, and salt. Such a delicious creamy soup! October sneaks up on me. I'd love to connect with you on Facebook, Instagram, or Pinterest. Add garlic and sage and cook for another … 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. You can read more about me here. (But do note: the soup will not have the same slightly sweet roasted flavor as if you’d cooked it from fresh!) LAST UPDATED: October 12, 2020 • FIRST PUBLISHED: October 12, 2020. Can I use canned pumpkin puree? So good!). Thank you for sharing this kind review! Cook on medium heat until the soup comes to a low boil. Add the garlic, cinnamon, ginger, nutmeg, cloves, and black pepper. Take the pot off of the burner and season the soup with salt to taste. 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. If you do not need the pumpkin soup to be vegan, you can use any kind of milk for the almond milk. Peel and cut the pumpkin, the potatoes, and the carrots into … If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. I adore both sweets and veggies, and I am on a mission to save you time and dishes. I know a lot of you may be looking for a vegan pumpkin soup without coconut milk and … The first time I made this soup… Pumpkin is mild on its own, making it a fantastic canvas. Pumpkin soup is the quintessential autumn dish. With a wooden spoon, scrape up any browned bits that have stuck to the bottom of the pot. Required fields are marked *. © 2010 - 2021 Well Plated by Erin. I swirled in some coconut cream and topped it with pumpkin seeds, pomegranate seeds, and parsley. Notify me of replies to my comment via email. Diary-free or vegan: Use coconut milk or apple cider instead of heavy cream. You may also use canned pumpkin puree and will need about 3 cups of it. This healthy vegan pumpkin soup is rich, creamy, and has the perfect fall flavor. If you simply want an incredibly delicious dairy-free pumpkin soup on the table asap, come along with me! (This is when the good smells start!). Creamy Vegan Pumpkin Soup |Serves 4-5| Ingredients. Stir in the garlic, cinnamon, ginger, nutmeg, cloves, and pepper. It will soften and puree with the rest of the soup ingredients. Your tastebuds won’t notice the missing cream, meanwhile your gut will welcome the benefits … I even made this vegan pumpkin soup without coconut milk! Pumpkin – I roasted fresh pumpkin for this recipe, but also tested it using canned pureed pumpkin. Stir in broth, pumpkin, maple syrup, and almond butter. Added a dash of pumpkin spice, too. This easy vegan pumpkin soup can be on the table in about 30 minutes. I’m so happy that you enjoyed the recipe! It's healthy and quick to make with canned pumpkin puree, creamy coconut milk… Use canned pumpkin rather than a roasting a fresh pumpkin to make this recipe even easier. SO FLAVORFUL. It is oil-free and so is plant-based. I wouldn’t share this recipe if it wasn’t good and good for you. And please stop back and leave me a review and rating below if you make it! Thank you for a wonderful recipe that I will definitely make again, and again! Green smoothies are cool and all, but this one uses pumpkin purée, maple syrup, and … Once the oil is hot, add a diced onion. Coat the bottom of a large pot with oil and place it over medium heat. 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. Top with whatever you please: an egg, vegan chili, avocado, or even butter and maple syrup. ; Cover and cook on high for 4-5 hours or low for 6-8, or until the onion is very tender. Add in the canned coconut milk, broth, curry paste and spices (except the nutmeg, salt and peppers.) This vegan roasted pumpkin soup is super creamy, delicious, and healthy! Garlic and Ginger – Fresh cloves and prepared ginger paste are used to compliment the sweetness of the pumpkin. Put the pumpkin and onions in a zip top bag. * Percent Daily Values are based on a 2000 calorie diet. Sign up for email updates and receive a free copy of my veggie burger e-book! https://eatingrichly.com/easy-pumpkin-soup-recipe-with-canned-pumpkin Last updated on November 5, 2020. This soup recipe is remarkably easy, using canned pumpkin for convenience. Season with additional salt and pepper to taste. Turn down the heat and simmer until the pumpkin is soft and cooked (around 10 minutes). Now, stir in your almond milk. Cook for another 4-5 minutes until your entire kitchen begins to smell! Winter is coming closer and temperatures are dropping, which means I’m always looking for comfort food that … Garnish with pumpkin seeds, chopped fresh parsley, and pomegranate seeds as desired. This easy pumpkin soup recipe is fall flavor at its most classic. 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. Okay, maybe the latter happens more often. Like this recipe? Disclosure & Privacy Policy. For this version I’m using pumpkin instead of butternut squash and coconut milk to make it dairy-free and vegan! 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. I love to know what you are making! The spices work really well together and what sets this recipe apart from other pumpkin soups is the cauliflower, this is a brilliant addition. If you are feeling the fall love too, then this Vegan Pumpkin Soup is exactly the recipe for you. Feel free to use canned pumpkin puree or make your own with this tutorial. Pumpkin has tons of vitamin A. Almost done! Of course! These canned pumpkin recipes aren’t #basic at all. 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. Add the spinach and half of the pasta and stir to combine. Superb flavor. … 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). Add the garlic and cook for 30 seconds. This soup takes a big shortcut: it’s made with pumpkin from a can. Sometimes I like to take a purist, from-scratch approach with my recipes. Make ahead tip: cut up pumpkin, potatoes, and onion the night before. My secrets for making wholesome meals you'll WANT to eat. With an immersion blender, puree the soup until very smooth. Add the coconut oil to a pot with the chopped onion, garlic and ginger and sauté. Create an account to easily save your favorite projects and tutorials. Return the pureed soup to the pot. LOVED this soup. Add in the coconut cream and vegetable stock and the pumpkin and bring to the boil. Make this recipe vegan by using vegan broth rather than a chicken broth. Yes, you absolutely can use canned pumpkin puree for this recipe! Heat the oil in Dutch oven over medium heat. 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 did not add almond milk because the consistency was too watery, after following the directions exactly. Add in the garlic cloves and canned pumpkin. WELCOME! Add pumpkin, stock, salt, pepper, maple syrup, and pumpkin pie spice. Carefully ladle the soup into your blender and blend until lump-free, working in batches until all of the soup is velvety and smooth. 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! Add cauliflower, onion, salt, and pepper and cook until the onion is softened and translucent, about 5 minutes. I doubled the recipe. If you try this recipe, please leave a comment below. Start by heating your oil in a large pot. Get the 5 essential tips for making DELICIOUS, wholesome meals that even picky eaters LOVE! Try 1/2 teaspoon of all three, dried, or a tablespoon each of fresh chopped herbs. This Vegan Curried Pumpkin Soup is super creamy, smooth, and full of flavor! Stir in the almond milk. This easy vegan pumpkin soup can be on the table in about 30 minutes. Then add the thyme and cayenne pepper and sauté until the onions are softened. 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. Cook everything for a minute or so, until it becomes very fragrant. Now stir in your pumpkin, broth, coconut milk, brown sugar, and apple cider vinegar. And this soup has been made so many times in our kitchen this year. It’s been one of my absolute favorite lunches as of late, and I suspect you’ll love it too. Pumpkin puree: gotta have that pumpkin flavor in the pumpkin lentil soup! But when I take shortcuts, I try to have them make sense. 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. Stir in the garlic, cinnamon, ginger, nutmeg, cloves, and pepper. Despite its dairy-free status, this soup is velvety and creamy. I love creating vegan recipes with bold flavors! Fresh Leeks – Leeks are more milk than onion and meltdown into creamy goodness, perfect for the base of this soup. Reduce heat to a simmer and let cook until the cauliflower is softened, about 10 minutes. Next, add the coconut milk, vegan stock, and pumpkin. This vegan pumpkin soup recipe is a bit different because we’ve snuck in immune-boosting foods Your email address will not be published. I’m so happy that you enjoyed it, Stacie! Subscribe for email updates and receive a free copy of my veggie burger e-book! Bursting with spices in a silky pumpkin base that you’d never guess was dairy-free — this will be your new favorite fall soup! For today’s recipe, I was craving pumpkin at its purest. Stir well to combine and bring to a gentle simmer. Filed Under: Soups Tagged With: coconut milk, fall, pumpkin. Pumpkin peel: You can leave the peel on the pumpkin for this soup! My vegan pumpkin soup recipe uses canned coconut milk to achieve the same creamy result. This easy pumpkin soup recipe is gluten-free, paleo, dairy-free, low-carb, and keto-friendly. Stir in garlic, cumin, coriander, and nutmeg and cook for 30 seconds, just until fragrant. Once the oil heats up, add the onion. Is pumpkin soup healthy? Also, use coconut milk rather than Greek Yogurt to keep your pumpkin soup vegan as well. Once simmering, reduce the heat, cover with a lid, and cook … … Raise the heat and bring the soup to a boil. You can use almond milk (or any milk you have on hand). Either works, but I'm partial to the fresh-roasted pumpkin. Thank you for sharing this kind review! Ladle the pumpkin soup … Bring it all to a simmer and cook until the cauliflower is softened. Once they’re softened, stir in the garlic and additional spices for about 30 seconds. It’s very easy to make, full of pumpkin flavor, and the best way to warm up in fall! I hope to have an immersion blender next time, though, because it was really a pain in my Vitamix!! First, grab your Dutch oven (or a similar big, sturdy pot) and saute the cauliflower, onion, salt, and pepper. 15-ounce can pure pumpkin puree (not pumpkin pie filling), First, grab your Dutch oven (or a similar big, sturdy pot) and saute the cauliflower, onion, salt, and pepper. The below ingredients are a quintessential, cozy way to add flavor to pumpkin soup. 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. 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 Vegan Pumpkin Black Bean Soup is rich and smooth with pumpkin goodness. How To Make Pumpkin Soup Without Coconut Milk. Make your Vegan Pumpkin Mac and Cheese Sauce. Savory pumpkin cornbread waffles that are vegan and require just 30 minutes and 1 bowl. 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. The unique ingredients work so well together…so quick and easy to make. 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 had to simmer it much longer and add 3T cornstarch to get it to thicken, then it was perfect. Canned pumpkin; Vegetable broth; Coconut milk; Brown sugar; Apple cider vinegar; Salt; How to Make Vegan Pumpkin Soup. Your email address will not be published. This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. 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). This was easy to make. You can use any leftover baked pumpkin in a soup or other recipes. 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. I am HOOKED! It's so easy! Your email address will not be published. Stir to heat through, then adjust consistency with additional broth as needed. Follow @wellplated on Instagram, snap a photo, and tag it #wellplated. Thank you for sharing this kind review! Cook it for about 10 minutes, until it softens up and begins to brown. Be sure to bookmark this Vegan Pumpkin Soup for your holiday table. You can probably use a fresh pumpkin if you have it, too, but you’ll want … Cook it for about 10 minutes, until it softens up and begins to brown. Once they’re softened, stir in the garlic and additional spices for about 30 seconds. Adjust any other seasonings to your liking. How to Make Pumpkin Soup in a Slow Cooker. Once the oil is hot, add a diced onion. I’m so happy that you enjoyed it, Jenn! Photo: Beaming Baker 1. It’s sweet and creamy with earthy tones and can be pantry-friendly or not, depending if you’re using canned or fresh. Finely chop the onion and the garlic. If you have an immersion blender, use it right in the pot to purée the … Add onion and cook for 5-7 minutes, or until translucent. Hi, I'm Alissa! It’s the pumpkin season, and we have been obsessing over anything that has pumpkin in it! 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). The other ingredients in the soup are all whole food, plant-based ingredients, making this recipe completely vegan… Salt & pepper: to bring out all of the flavors in the soup… Stir in the pumpkin puree, coconut milk, broth, brown sugar, and apple cider vinegar. Serve hot. Serve hot, and prepare to be transported to a cozy, fall wonderland! 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) Stir in the pumpkin purée, … Pour in the pumpkin purée and vegetable stock and simmer for 10 minutes. Start by heating your oil in a large pot. Let’s make Vegan Pumpkin Soup! Thank you for sharing this kind review! Enjoyed it for Halloween dinner. The amount of additional salt you need will vary based on the saltiness of your particular broth and almond butter. You can whip it up in a matter of minutes because almost all of the ingredients are canned – which you just open, pour, and mix -except for the onions which do need to be softened and sautéed along with a few spices.. 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. The soup comes out tasting delightfully flavorful and super creamy. Required fields are marked *, Copyright © 2013-2021 Tofu Press LLC and Alissa Saenz. Bring to a boil. Pour the pumpkin soup back into the pot. I used one of my favorite healthy soup hacks to give it richness and body, without the need for a speck of cream. Add the coconut milk and simmer for another 5 minutes. Lower the heat and allow it to simmer, stirring occasionally, until it thickens up a bit, about 15 minutes. October has stolen my fancy (and appetite). Skip the nutmeg and sugar, and add some heat with 1 teaspoon of curry powder or a dash of cayenne pepper. 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. Add the onion, garlic, pumpkin puree, tomato sauce, honey, (if using), stock, cinnamon, and salt to a 6-quart slow cooker, stirring to combine. It makes my heart so happy to hear from you! And other times I just want dinner on the table as soon as possible. Pumpkin soup looks so yummy and delicious. Vegan Pumpkin Soup. Ready for an unabashedly autumn, pumpkin-tastic soup to take you into October with aplomb? How to Store and Reheat Homemade Soup Once the soup … Cook the onion for about 10 minutes, stirring occasionally, until it softens up and begins to brown. This pumpkin soup recipe does not have to be made in a blender. From there, I snuck canned pumpkin into Instant Pot Paleo Chili (OMG! Cook everything for about 1 minute, until very fragrant. The Well Plated Cookbook is now available! 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. Remove the pot from heat and season the soup with salt to taste. Bursting with spices in a silky pumpkin base that you'd never guess was dairy free — this will be your new favorite fall soup! Place pumpkin … I'm a former attorney turned professional food blogger. You can simply use 16 ounces of canned pumpkin instead! Next, add in the broth, pumpkin, maple syrup, and almond butter. Canned pumpkin makes this recipe quick and easy! Afterwards, return the pureed soup back to your pot. It will cut your prep time significantly, plus it will make for a great pantry meal. 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). I’m so happy that you enjoyed it, Carol! Mix well and cook for a minute or so. I added about 1/4 teaspoon additional salt. Pumpkin pie smoothie. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. Dairy-Free status, this soup to have them make sense as if you’d cooked it from fresh ). Good and good for you soup in a zip top bag craving pumpkin at its classic! ( OMG to connect with you on Facebook, Instagram, or until translucent minute until. Everything for about 30 minutes a can ( or any milk you have on hand ) be to! For you pot off of the well Plated Cookbook until very smooth like to take you October... Add 3T cornstarch to get it to thicken, then this vegan pumpkin soup recipe not... Will vary based on a mission to save you time and dishes consistency was too,. 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