Soy-Free Pumpkin Vegetable Soup
Cozy up with this delightful Soy-Free Pumpkin Vegetable Soup, a hearty and nourishing dish perfect for cooler days. This dairy-free and nut-free recipe combines the natural sweetness of pumpkin puree with a medley of fresh vegetables like carrots, celery, potato, and flavorful aromatics like onion and garlic, simmered in a rich vegetable broth. Coconut milk adds a creamy, velvety texture, while warming spices like cumin, cinnamon, and nutmeg elevate the soup’s comforting depth of flavor. Pureed to smooth perfection, this wholesome soup is easy to prepare in under an hour, making it an ideal option for busy weeknights or meal prepping. Serve warm, garnished with a sprinkle of fresh parsley for a vibrant finish. Whether you’re catering to dietary restrictions or simply craving a healthy, flavorful bowl of goodness, this soy-free pumpkin soup will hit the mark!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 2 medium, diced carrots
- 2 diced celery stalks
- 1 medium, peeled and diced potato
- 4 cups vegetable broth
- 1 can (15 ounces) canned pumpkin puree
- 1 cup coconut milk
- 1 teaspoon ground cumin
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon nutmeg
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped (optional for garnish) fresh parsley
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced carrots, celery, and potato to the pot, stirring to combine with the onions and garlic.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover, and simmer for 15 minutes or until the vegetables are tender.
Stir in the canned pumpkin puree and coconut milk, mixing until fully incorporated.
Add the ground cumin, ground cinnamon, nutmeg, salt, and black pepper. Stir the spices into the soup until well combined.
Allow the soup to simmer for an additional 5-10 minutes, stirring occasionally.
Using an immersion blender, carefully puree the soup until smooth. Alternatively, transfer the soup in batches to a countertop blender.
Taste and adjust seasoning with more salt and pepper if needed.
Ladle the soup into bowls and garnish with fresh parsley if desired.
Serve warm and enjoy!
Nutrition Facts
Calories |
1329 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.2 g | 73% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 10.9 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 5425 mg | 236% | |
| Total Carbohydrate | 186.8 g | 68% | |
| Dietary Fiber | 40.3 g | 144% | |
| Total Sugars | 66.5 g | ||
| Protein | 31.2 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 586 mg | 45% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 5286 mg | 112% | |
*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.
