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