5.0 from 21 votes
Creamy Roasted Vegan Pumpkin Soup Recipe
Velvety, comforting, super easy yet delicious. This Creamy Roasted Vegan Pumpkin Soup is one of the best soup recipes to make during the crisp, cool autumn months. And it is a great way to use up the flesh from carved pumpkins around Halloween.
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings: 4 people
Calories: 167 kcal
Course:
Main Course , Appetizer
Cuisine:
American
Ingredients
- 2-3 tablespoon olive oil
- 1 kg pumpkin or butternut squash (flesh only, peeled, deseeded and cut in chunks)
- 1 large onion (cut in chunks)
- 3 cloves garlic (peeled and roughly chopped)
- 1 red pepper (sweet Romano pepper or bell pepper)
- 5 talk fresh thyme
- 1 teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 900 ml vegetable stock or water (use chicken stock for non vegetarian option)
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.
Cup of Yum
Notes
- This roasted pumpkin soup recipe is low calorie (only 167 calories per portion!), low fat, and packed with vitamins and nutrients. It is rich in vitamin A which helps in improving the eyes.
- Choose a sweet and flavorful pumpkin variety for the best taste. Sugar pumpkins or butternut squash work well.
- If you want to make this soup in a pan or dutch oven, after roasting the vegetables, 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.
- Roasting the pumpkin and red pepper is necessary as it brings out their sweet flavor.
- It is a great way to use up the flesh from carved pumpkins around Halloween.
Nutrition Information
Calories
167kcal
(8%)
Carbohydrates
25g
(8%)
Protein
3g
(6%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
1487mg
(62%)
Potassium
984mg
(28%)
Fiber
3g
(12%)
Sugar
12g
(24%)
Vitamin A
22754IU
(455%)
Vitamin C
66mg
(73%)
Calcium
73mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 167
% 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.