Soup in a Pumpkin Vegan
Transform your autumn table with this show-stopping Vegan Soup in a Pumpkin, where a tender roasted sugar pumpkin doubles as both vessel and ingredient. This cozy recipe combines creamy coconut milk, aromatic spices like cinnamon and cumin, and a medley of sautéed vegetables for a perfectly balanced flavor profile. After baking the soup right in the pumpkin, the velvety broth is infused with subtle sweetness from the pumpkin flesh, which can be scooped into each serving for added texture. Not only is this plant-based dish a feast for the taste buds, but it’s also an eye-catching presentation perfect for fall gatherings or holiday menus. Serve warm, garnished with fresh parsley, and enjoy a delightful fusion of comfort and creativity!
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Recipe Information
Ingredients
- 1 whole small to medium sugar pumpkin
- 2 tablespoons olive oil
- 1 cup yellow onion, diced
- 3 cloves garlic, minced
- 1 cup carrots, peeled and diced
- 1 cup celery, diced
- 4 cups vegetable broth
- 1 can (13.5 oz) coconut milk (full-fat)
- 0.5 teaspoons ground cinnamon
- 0.25 teaspoons ground nutmeg
- 1 teaspoon ground cumin
- 0.5 teaspoons paprika
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Carefully cut the top off the sugar pumpkin to create a lid and scoop out all the seeds and stringy pulp. Set the seeds aside if you’d like to roast them later.
Brush the inside of the pumpkin with 1 tablespoon of olive oil and lightly sprinkle with salt. Place the pumpkin (and its lid) on a baking sheet lined with parchment paper, and bake for 25-30 minutes, until it begins to soften but holds its shape.
While the pumpkin is baking, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.
Add the diced onion and cook until translucent, about 5 minutes.
Stir in the minced garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally, until the vegetables soften slightly.
Pour the vegetable broth into the pot and bring it to a simmer. Add the cinnamon, nutmeg, cumin, paprika, salt, and black pepper. Stir well.
Simmer the soup for 15 minutes, then add the coconut milk. Use an immersion blender to blend the soup until smooth, or carefully transfer it to a blender in batches. Adjust seasoning if necessary.
Remove the pumpkin from the oven and pour the blended soup into the hollowed pumpkin. Return the filled pumpkin to the oven and bake for another 25-35 minutes, until the pumpkin flesh is tender and easily scoopable.
Serve the soup directly from the pumpkin, scraping some of the softened pumpkin flesh into each serving for added flavor and texture.
Garnish with fresh parsley if desired, and enjoy your cozy vegan soup!
Nutrition Facts
Calories |
576 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 21.9 g | 109% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1123 mg | 49% | |
| Total Carbohydrate | 67.9 g | 25% | |
| Dietary Fiber | 16.4 g | 59% | |
| Total Sugars | 26.3 g | ||
| Protein | 13.1 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 171 mg | 13% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 2228 mg | 47% | |
*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.
