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Creamy Vegan Pumpkin Soup

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 6 servings
Calories: 125 kcal
Course: Main Course
Cuisine: American , Vegetarian , Vegan , gluten-free

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

Instructions

    Cup of Yum
  1. Preheat your oven to 350 F (177 C).
  2. 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.
  3. 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.
  4. Combine the pumpkin, cauliflower rice and vegetable broth in a stock pot. You can use commercial broth butthere’s nothing like homemade vegetable stock.
  5. 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. 
  6. 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.
  7. 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

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

% 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.