Creamy Roasted Vegan Pumpkin Soup Recipe
User Reviews
5
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Prep Time
10 mins
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Cook Time
1 hr
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Total Time
1 hr 10 mins
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Servings
4 people
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Calories
167 kcal
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Course
Main Course, Appetizer
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Cuisine
American
Creamy Roasted Vegan Pumpkin Soup Recipe
Description
Creamy Roasted Vegan Pumpkin Soup Recipe features peeled pumpkin or butternut squash pieces roasted with onion, garlic, red pepper, and fresh thyme. The oven roasting at about 200°C softens the vegetables and brings out their inherent sweetness through caramelization. After roasting, the ingredients are combined with vegetable stock and spices, then cooked briefly before being blended to a smooth consistency. This process delivers a creamy, flavorful soup without dairy or cream. The thyme adds a subtle herbal note, while the garlic and onion provide depth to the mild pumpkin base.
The soup’s texture is rich and velvety, with natural sweetness balanced by salt and freshly ground pepper. The use of roasted red pepper enhances the soup's color and adds a delicate sweetness. This dish is suitable as a nutritious starter or light meal and can be enjoyed seasonally when pumpkins are abundant.
To further enhance the soup, the recipe suggests using a sweet pumpkin variety like sugar pumpkins or butternut squash. Roasting the pumpkin and pepper is essential to develop flavor depth beyond boiling alone. Leftover carved pumpkin flesh after Halloween can serve well for this recipe, providing a practical way to reduce waste and create a warming dish.
Choose sweet pumpkin varieties such as sugar pumpkins or butternut squash for best flavor.Roasting the pumpkin and red pepper before blending enhances the soup's sweetness and depth.The soup can be made in a Dutch oven after roasting by cooking with stock and seasoning before pureeing.This recipe yields a low-calorie, nutrient-rich dish high in vitamin A.
Ingredients
- 2-3 tablespoon olive oil
- 1 kg pumpkin flesh only, peeled, deseeded and cut in chunks, or butternut squash
- 1 large onion (cut in chunks)
- 3 cloves garlic (peeled and roughly chopped)
- 1 red pepper (sweet Romano pepper or bell pepper)
- 5 talk thyme fresh
- 1 teaspoon salt
- ¼ teaspoon black pepper freshly ground
- 900 ml vegetable stock use chicken stock for non vegetarian option, or water
Instructions
- Preheat the oven to 200° C (390° F).
- Peel, deseed and cut the pumpkin and place them on a baking tray.
- Deseed the red pepper, cut it into chunks, and add them to the tray along with chunky cut onion, garlic, and thyme.
- Drizzle the vegetables with olive oil and rub them gently until all covered with oil.
- Place the tray in the oven and roast the vegetables for 35 to 40 minutes or until the pumpkin pieces are soft and slightly browned.
- When the pumpkin is cooked and slightly caramelized, remove the tray from the oven, discard the thyme stalks and place the vegetables into your Thermomix bowl.
- Add salt, pepper, and stock or water, and cook 15 minutes/100°C/speed1.
- Blend 1 min/speed 5-10, increasing the speed gradually.
- Alternatively, transfer them to a Dutch oven along with the stock and the seasoning. Cook for another 10 minutes and then blitz it using a hand blender or a liquidizer.
- Check the seasoning and adjust the hot to your taste before serving. Serve hot or at room temperature.
Notes
- Choose sweet pumpkin varieties such as sugar pumpkins or butternut squash for best flavor.
- Roasting the pumpkin and red pepper before blending enhances the soup's sweetness and depth.
- The soup can be made in a Dutch oven after roasting by cooking with stock and seasoning before pureeing.
- This recipe yields a low-calorie, nutrient-rich dish high in vitamin A.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 167 kcal
% Daily Value*
| Calories | 167kcal | 8% |
| Carbohydrates | 25g | 8% |
| Protein | 3g | 6% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1487mg | 62% |
| Potassium | 984mg | 21% |
| Fiber | 3g | 12% |
| Sugar | 12g | 24% |
| Vitamin A | 22754IU | 455% |
| Vitamin C | 66mg | 73% |
| Calcium | 73mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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