Creamy pumpkin soup

Creamy pumpkin soup

This creamy pumpkin soup is vegan and full of flavor. It’s a low calorie and low-carb delicious option for lunch or dinner that won’t take you more than 30 minutes to make.

Halloween is over, but the pumpkin season is not, and this pumpkin soup is packed with veggie goodies. What’s a better way to end your day, than with a hot creamy soup to warm up during these chilly autumn nights?

You can eat it right away or save it for later, it’s even tastier the day after. You can accompany it with freshly baked wholemeal bread (or just your regular bread from the supermarket, you don’t really need to go this extra), crackers, or garnish it with some seeds or crunchy roasted chickpeas. The possibilities are endless. It does have a strong garlic flavor (especially the days after), so if you’re not a fan of garlic, I suggest you to either use half a clove or none.

How to make this creamy pumpkin soup

Creamy pumpkin soup - Recipe

Ingredients (3-4 servings):

  • 200 ml of coconut milk
  • ½ pumpkin (hokkaido/red kuri squash)
  • 1 zucchini
  • 2 carrots
  • ½ onion
  • 1 or 2 garlic cloves
  • Spices: paprika, oregano, turmeric, cumin, paprika, coriander, ginger powder
  • Salt and pepper
Creamy pumpkin soup - Ingredients

Instructions:

  • Clean the pumpkin from its seeds, peel and dice it
  • Fill a pot with water and bring it to boil. Add the pumpkin dices and cook for 20 minutes over medium heat, or until the pumpkin chunks are soft enough to blend them. Chop the rest of the veggies, onion, and garlic cloves
Creamy pumpkin soup - dice the pumpkin
Creamy pumpkin soup - chop the veggies
Creamy pumpkin soup - chop the onion
  • Grab a different pot and repeat the same process as with the pumpkin dices
  • Drain the pumpkin dices and add them to a blender
  • Add the rest of the veggies to the blender as well (don’t throw away the water left over from boiling the veggies, this is vegetable stock that you can use for this and other recipes)
  • Add some vegetable stock and blend all the ingredients (you can add as much as you want, depending on how liquid you want the cream soup to be)
Creamy pumpkin soup - boil the veggies and pumpkin
Creamy pumpkin soup - blend the veggies
  • Pour the mixture back into a pot and pour in the coconut milk
  • Add the spices
Creamy pumpkin soup - add the coconut milk and spices
Creamy pumpkin soup - cook the soup
  • Cook for 5 more minutes while gently stirring the soup.

Done! Time to enjoy this healthy pumpkin cream soup. You can add pumpkin seeds (or any type of seeds) or some crunchy roasted chickpeas.

Let me know in the comments how did you like this recipe. Of course, if you tried it, don’t forget to mention @thecrazypeanut on social media 🙂

Below you’ll find the nutritional values of this recipe:

Creamy pumpkin soup

Course Main Course, Side Dish
Keyword Creamy pumpkin soup, Healthy creamy pumpkin soup, Pumpkin soup, Vegan healthy pumpkin soup, Vegan pupmkin soup
Prep Time 5 minutes
Cook Time 20 minutes
10 minutes
Servings 4 servings
Calories 156kcal

Equipment

  • Blender

Ingredients

  • 200 ml coconut milk
  • 1/2 pumpkin (hokkaido/red kuri squash) or 1 cup of pumpkin puree
  • 1 zucchini
  • 2 carrots
  • 1/2 onion
  • 1-2 garlic cloves
  • Spices praprika, oregano, turmeric, cumin, paprika, coriander, ginger powder
  • salt and pepper

Instructions

  • Clean the pumpkin from its seeds, peel and dice it
  • Fill a pot with water and bring it to boil. Add the pumpkin dices and cook for 20 minutes over medium heat or until the pumpkin chunks are soft enough to blend them
  • Chop the rest of the veggies, onion, and garlic cloves
  • Grab a different pot and repeat the same process as with the pumpkin dices
  • Drain the pumpkin dices and add them to a blender
  • Add the rest of the veggies to the blender as well (don’t throw away the water left over from boiling the veggies, this is vegetable stock that you can use for this and other recipes)
  • Add some of the vegetable stock and blend all the ingredients (you can add as much as you want, depending on how liquid you want the cream soup to be)
  • Add the mixture back to a pot and pour in the coconut milk
  • Add the spices
  • Cook for 5 minutes more while stirring in the cream soup
  • Done! Time to enjoy this healthy pumpkin cream soup. You can add pumpkin seeds (or any type of seeds) or some crunchy roasted chickpeas.
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