Creamy Vegan Pumpkin Soup
User Reviews
5.0
6 reviews
Excellent
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
55 mins
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Servings
6 servings
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Calories
125 kcal
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Course
Main Course
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Cuisine
American, Vegetarian, Vegan, gluten-free
Creamy Vegan Pumpkin Soup
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This creamy vegan pumpkin soup is loaded with flavor from fresh herbs and creamy coconut milk. Riced cauliflower makes it nutritious and filling, without adding extra carbs. It's a simple, healthy vegan-friendly recipe.
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Ingredients
- 1 sugar pumpkin about ½ pound
- 2 cups cauliflower rice frozen
- ½ cup yellow onions peeled and chopped
- 4 cups vegetable broth
- ½ cup coconut milk
- ¾ cup fresh parsley chopped
- salt and pepper to taste
- extra parsley and red onions optional garnish
SUPPLIES NEEDED:
- Immersion blender
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Instructions
- Preheat your oven to 350 F (177 C).
- To cook your pumpkin first cut it in half lengthwise and scrape out the seeds. Roast face-down on a baking sheet in the oven for 30 minutes. You will know when it’s done when you can insert a fork in easily – it will be very soft.
- Remove it from the oven a let it cool until it’s easy to handle. Once cool you can scrape the flesh out with a spoon and discard the peel.
- Combine the pumpkin, cauliflower rice and vegetable broth in a stock pot. You can use commercial broth butthere’s nothing like homemade vegetable stock.
- Heat over medium-high heat until it just begins to boil, then reduce heat to a simmer. Cook for 15 minutes and remove from heat.
- Use an immersion blender to puree your soup - all you need to do is insert the blade end into the pot and blend until it’s a creamy consistency.
- Now return your soup to the stove and bring it back up to a simmer. Add the coconut milk and chopped parsley.Stir to combine and heat for 5 more minutes. Add salt and pepper to taste, then serve.
Notes
- You can spice up this recipe with a dash of chipotle powder or red pepper flakes.
Nutrition Information
Show Details
Calories
125kcal
(6%)
Carbohydrates
21g
(7%)
Protein
4g
(8%)
Fat
4g
(6%)
Saturated Fat
3g
(15%)
Sodium
652mg
(27%)
Potassium
1032mg
(29%)
Fiber
2g
(8%)
Sugar
9g
(18%)
Vitamin A
20260IU
(405%)
Vitamin C
57.3mg
(64%)
Calcium
76mg
(8%)
Iron
3.1mg
(17%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 125 kcal
% Daily Value*
| Calories | 125kcal | 6% |
| Carbohydrates | 21g | 7% |
| Protein | 4g | 8% |
| Fat | 4g | 6% |
| Saturated Fat | 3g | 15% |
| Sodium | 652mg | 27% |
| Potassium | 1032mg | 22% |
| Fiber | 2g | 8% |
| Sugar | 9g | 18% |
| Vitamin A | 20260IU | 405% |
| Vitamin C | 57.3mg | 64% |
| Calcium | 76mg | 8% |
| Iron | 3.1mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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