VEGAN PUMPKIN SOUP RECIPES

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VEGAN PUMPKIN SOUP RECIPE | EATINGWELL



Vegan Pumpkin Soup Recipe | EatingWell image

This vegan pumpkin soup, filled with spices and creamy cashews, can make an easy weeknight dinner or be elevated to a vegan main dish worthy of a holiday dinner by serving it in a hollowed-out freshly roasted pumpkin.

Provided by Julia Levy

Categories     Healthy Vegan Vegetable Soup

Total Time 40 minutes

Number Of Ingredients 14

2 tablespoons extra-virgin olive oil
1 cup chopped yellow onion
1 cup chopped celery
1 tablespoon minced garlic
1 teaspoon ground turmeric
1 teaspoon ground cumin
½ teaspoon ground ginger
½ teaspoon ground pepper
1 (15 ounce) can unseasoned pumpkin puree
3 cups reduced-sodium vegetable broth
½ teaspoon salt
¾ cup coarsely chopped unsalted roasted cashews, divided
¼ cup chopped scallions
½ teaspoon smoked paprika

Steps:

  • Heat oil in a large saucepan over medium-high heat. Add onion and celery; cook, stirring occasionally, until softened, about 7 minutes. Add garlic, turmeric, cumin, ginger and pepper; cook, stirring constantly, until fragrant, about 1 minute. Add pumpkin, broth, salt and 1/2 cup cashews. Bring to a boil over high heat. Reduce heat to medium-low to maintain a simmer; cover and simmer until the vegetables are tender and the cashews are soft, about 15 minutes.
  • Pour the soup into a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 30 seconds (use caution when blending hot liquids). (Alternatively, process the soup in the pot using an immersion blender on high speed for 1 to 2 minutes.) Ladle the soup evenly into 4 bowls (or pumpkins, see Tip); sprinkle with scallions, paprika and the remaining 1/4 cup cashews.

Nutrition Facts : Calories 298.3 calories, CarbohydrateContent 28.9 g, FatContent 19.3 g, FiberContent 6.6 g, ProteinContent 6.6 g, SaturatedFatContent 3.5 g, SodiumContent 448.6 mg, SugarContent 8.9 g

VEGAN PUMPKIN SOUP RECIPE | BBC GOOD FOOD



Vegan pumpkin soup recipe | BBC Good Food image

Make the most of pumpkin season in early autumn with this healthy vegan pumpkin soup. Toast the pumpkin seeds and use as a garnish to add texture

Provided by Anna Glover

Categories     Lunch, Soup, Starter, Supper

Total Time 1 hours 5 minutes

Prep Time 25 minutes

Cook Time 40 minutes

Yield 6

Number Of Ingredients 14

1 medium pumpkin or large squash (about 1½kg)
1 tbsp rapeseed oil
½ tsp ground allspice
1 large onion , finely chopped
1 tbsp chopped ginger
2 garlic cloves , crushed
1-1.2 litres vegan stock
1 tbsp vegan white miso
3 tbsp soya cream or coconut yogurt
3 tbsp coconut flakes
3 tbsp pumpkin seeds
1 red chilli , deseeded and finely chopped
½ small bunch of coriander , chopped
1 lime , zested and juiced

Steps:

  • Heat the oven to 200C/180C fan/gas 6. Peel, deseed and chop the pumpkin into 3cm chunks (reserve the seeds for the relish – see tip). Tip the pumpkin onto a baking tray, drizzle over half the oil, scatter with the allspice and toss well. Season and roast for 30 mins until golden and tender. Meanwhile, toast the coconut flakes for the relish in a dry frying pan over a low heat for a few minutes until lightly golden. Remove from the pan and leave to cool, then stir in the pumpkin seeds, chilli, coriander and lime zest.
  • Heat the remaining oil in a large saucepan over a medium heat, and fry the onion for 5 mins until tender but not golden. Add the ginger and garlic and fry for another minute, then tip in 1 litre stock and the miso. Put the roasted pumpkin in the pan, then bring to a simmer. Remove from the heat and blend the soup with a stick blender until smooth. If you prefer a thinner soup, add the remaining stock. Return the soup to a gentle simmer, then season well and stir in the lime juice. Ladle into bowls, and serve topped with a swirl of the soya cream and a sprinkle of the relish.

Nutrition Facts : Calories 256 calories, FatContent 13 grams fat, SaturatedFatContent 5 grams saturated fat, CarbohydrateContent 23 grams carbohydrates, SugarContent 17 grams sugar, FiberContent 7 grams fiber, ProteinContent 9 grams protein

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