Vegan Pumpkin Soup

This healthy vegan pumpkin soup is rich, creamy, and has the perfect fall flavor. Canned pumpkin makes this recipe quick and easy!

⏱️ 35 min 🔪 Prep: 10 min 🔥 Cook: 25 min 📊 Medium ⭐ 5.0 (28) 👁️ 1 views
👨‍🍳 Start Cooking
Vegan Pumpkin Soup Foto: Well Plated

Ingredients

4 servings
  • 2 tablespoons coconut oil (or extra virgin olive oil)
  • 1 small or 1/2 large of head cauliflower (chopped into florets (about 3 cups))
  • 1 medium yellow onion (diced)
  • 1/2 teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 3 g arlic cloves (minced (about 1 tablespoon))
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground nutmeg
  • 3 cups low sodium vegetable broth (plus extra as needed)
  • 1 15 -ounce can pumpkin puree
  • 3 tablespoons pure maple syrup
  • 2 tablespoons almond butter
  • 1 cup unsweetened almond milk

Steps

  1. Heat the oil in Dutch oven over medium heat. Add cauliflower, onion, salt, and pepper and cook until the onion is softened and translucent, about 5 minutes. Stir in garlic, cumin, coriander, and nutmeg and cook for 30 seconds, just until fragrant.

  2. Stir in broth, pumpkin, maple syrup, and almond butter. With a wooden spoon, scrape up any browned bits that have stuck to the bottom of the pot. Bring to a boil. Reduce heat to a simmer and let cook until the cauliflower is softened, about 10 minutes. Stir in the almond milk.

  3. With an immersion blender, puree the soup until very smooth. 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). Return the pureed soup to the pot. Stir to heat through, then adjust consistency with additional broth as needed. Season with additional salt and pepper to taste. The amount of additional salt you need will vary based on the saltiness of your particular broth and almond butter. I added about 1/4 teaspoon additional salt. Garnish with pumpkin seeds, chopped fresh parsley, and pomegranate seeds as desired. Serve hot.

Nutrition Facts (per serving)

221 kkal
Protein 5g (12%)
Carbs 25g (58%)
Fat 13g (30%)

Macronutrients

Calories22111% DV
Protein5g10% DV
Carbs25g8% DV
Fat13g20% DV

*DV = Daily Value based on a 2,000 calorie diet

💰 Cost Estimate

Total Ingredients Rp 1.463
Per Serving Rp 366/serving
🏠 Save ~Rp 2.926 compared to buying!
📋 Price Breakdown (14% ingredients detected)
IngredientAmountUnit PriceSubtotal
coconut oil 2 tablespoons - -
small or 1/2 large of head cauliflower 1 - -
medium yellow onion 1 - -
kosher salt 0.5 teaspoon - -
ground black pepper 0.25 teaspoon - -
arlic cloves 3 g - -
ground cumin 0.75 teaspoon Rp 70.000/kg Rp 263
ground coriander 0.5 teaspoon - -
ground nutmeg 0.25 teaspoon - -
low sodium vegetable broth 3 cups - -
-ounce can pumpkin puree 1 Rp 12.000/kg Rp 1.200
pure maple syrup 3 tablespoons - -
almond butter 2 tablespoons - -
unsweetened almond milk 1 cup - -

*Estimated market prices, may vary by region

Source: Well Plated

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