Dairy-Free Pumpkin Vegetable Soup
Warm up with a bowl of comforting Dairy-Free Pumpkin Vegetable Soup, a wholesome delight perfect for cozy evenings or meal prep. This creamy yet dairy-free soup is packed with vibrant vegetables like carrots, celery, red bell pepper, and fresh spinach, all brought together with a rich blend of pumpkin purée, coconut milk, and aromatic spices like cumin, cinnamon, and nutmeg. Its velvety texture is easy to adjust—keep it chunky or blend it smooth—to suit your preference. Ready in just 45 minutes, this nutrient-packed, vegan-friendly soup offers a flavorful balance of hearty, earthy goodness and subtle sweetness from the pumpkin. Serve it warm, topped with fresh parsley, and enjoy a healthy, satisfying meal that's perfect for fall and beyond.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 2 medium, sliced carrots
- 2 sliced celery stalks
- 1 diced red bell pepper
- 15 ounces pumpkin puree
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 teaspoon ground cumin
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups, packed fresh spinach
- 2 tablespoons, chopped fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic, and cook for another 1 minute until fragrant.
Add the sliced carrots, celery, and red bell pepper. Sauté for 5-6 minutes until the vegetables begin to soften.
Stir in the pumpkin puree and mix well with the vegetables.
Pour in the vegetable broth and coconut milk, stirring to combine the ingredients.
Add the ground cumin, cinnamon, nutmeg, salt, and black pepper. Stir well.
Bring the soup to a boil, then reduce the heat to low and let it simmer for 20 minutes, or until the vegetables are tender.
Stir in the fresh spinach and allow it to wilt, cooking for an additional 2-3 minutes.
Adjust seasoning to taste. If desired, blend the soup using an immersion blender for a smoother texture.
Serve hot, garnished with fresh parsley.
Nutrition Facts
Calories |
1192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.2 g | 66% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 8.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5226 mg | 227% | |
| Total Carbohydrate | 165.3 g | 60% | |
| Dietary Fiber | 42.1 g | 150% | |
| Total Sugars | 68.3 g | ||
| Protein | 31.0 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 642 mg | 49% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 4979 mg | 106% | |
*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.
