Cream of Pumpkin or Squash Soup Vegan
Warm up with a comforting bowl of vegan Cream of Pumpkin or Squash Soup, a velvety blend of roasted pumpkin or squash, creamy coconut milk, and a hint of warming spices like cinnamon and nutmeg. This plant-based recipe is packed with flavor and easy to make, featuring caramelized vegetables that lend a natural sweetness and depth. Perfect for cozy fall evenings or holiday starters, this soup is delicately balanced with a splash of maple syrup and finished with optional toppings like toasted pumpkin seeds and fresh parsley for added texture and color. Ready in under an hour, this dairy-free, gluten-free dish is as nourishing as it is satisfying.
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Recipe Information
Ingredients
- 900 grams Pumpkin or squash (peeled, seeded, and cubed)
- 2 tablespoons Olive oil
- 1 large Yellow onion (diced)
- 3 Garlic cloves (minced)
- 750 milliliters Vegetable broth
- 400 milliliters Coconut milk (full-fat)
- 0.5 teaspoons Ground cinnamon
- 0.25 teaspoons Ground nutmeg
- 1 teaspoons Salt
- 0.5 teaspoons Black pepper
- 1 tablespoons Maple syrup
- 2 tablespoons Pumpkin seeds (optional, for garnish)
- 2 tablespoons Fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper.
Spread the cubed pumpkin or squash evenly on the baking sheet, drizzle with 1 tablespoon of olive oil, and season lightly with salt and pepper. Roast for 25-30 minutes or until the vegetables are tender and caramelized, flipping halfway through.
In a large pot or Dutch oven, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 5-7 minutes until soft and translucent.
Add the minced garlic to the pot and cook for another minute, stirring frequently to avoid burning.
Transfer the roasted pumpkin or squash to the pot and pour in the vegetable broth. Bring the mixture to a gentle simmer and allow it to cook for 10 minutes, allowing the flavors to meld.
Using an immersion blender, blend the soup directly in the pot until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and puree until smooth, then return it to the pot.
Stir in the coconut milk, ground cinnamon, ground nutmeg, salt, black pepper, and maple syrup. Heat the soup over low heat for another 5 minutes, ensuring it is warmed through without boiling.
Taste and adjust seasonings as needed. If the soup is too thick for your liking, thin it out with a bit more vegetable broth or water.
Serve hot, garnished with pumpkin seeds and fresh parsley if desired.
Nutrition Facts
Calories |
487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.0 g | 45% | |
| Saturated Fat | 23.4 g | 117% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 952 mg | 41% | |
| Total Carbohydrate | 42.1 g | 15% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 18.1 g | ||
| Protein | 9.9 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 116 mg | 9% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1523 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
