5.0 from 33 votes
Spicy Pumpkin Soup Recipe
This Spicy Pumpkin Soup recipe is satisfying and healthy, bold and rich with southwest flavor. Made silky smooth without cream, my vegan and gluten free pumpkin soup is a comfort to the soul.
Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 8
Calories: 234 kcal
Course:
Main Course , Soup , Dinner
Cuisine:
American , Tex-Mex , Vegan
Ingredients
For the Spicy Pumpkin Soup:
- 1 tablespoon oil
- 1 large onion, peeled and chopped
- 5 cloves garlic, peeled and chopped
- 1 jalapeño, seeded and chopped
- 1 1/2 tablespoons ground cumin
- 1 1/2 tablespoons dried oregano
- 1 1/2 teaspoons salt
- 8 cups vegetable stock
- 29 ounces pure pumpkin puree
- 15 ounces white beans, drained
- 2 tablespoons red wine vinegar
- 2 tablespoons honey
For the Toasted Pepita Topping:
- 1/2 cup Pepitas pumpkin seeds
- 1 cup French fried onions like French's
- cayenne
- salt
Instructions
- Place a large sauce pot over medium-high heat. Add the oil, onion, garlic and jalapenos. Saute for 3-5 minutes until soft. Stir in the cumin, oregano and salt. Saute another 2 minutes.
- Add the stock, pumpkin puree and beans to the pot. Simmer for 20 minutes, uncovered. Then add the vinegar and honey and simmer another 3-5 minutes.
- Use an immersion blender to puree the soup until smooth. *You can also use a regular blender, but be careful! Open the vent in the lid and place a towel over it to protect from hot splashing liquid.
- Preheat the oven to 400 degrees F. Spread the pepitas and onions out on a baking sheet. Sprinkle with a dash or two of cayenne pepper and a little salt. Toast for 3-4 minutes.
- Serve the soup warm, sprinkled with toasted pepitas and onions.
Cup of Yum
Nutrition Information
Serving
1serving
Calories
234kcal
(12%)
Carbohydrates
36g
(12%)
Protein
8g
(16%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Sodium
1447mg
(60%)
Potassium
602mg
(17%)
Fiber
7g
(28%)
Sugar
11g
(22%)
Vitamin A
16545IU
(331%)
Vitamin C
8mg
(9%)
Calcium
108mg
(11%)
Iron
4.9mg
(27%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 234
% Daily Value*
| Serving | 1serving | |
| Calories | 234kcal | 12% |
| Carbohydrates | 36g | 12% |
| Protein | 8g | 16% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Sodium | 1447mg | 60% |
| Potassium | 602mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 11g | 22% |
| Vitamin A | 16545IU | 331% |
| Vitamin C | 8mg | 9% |
| Calcium | 108mg | 11% |
| Iron | 4.9mg | 27% |
* Percent Daily Values are based on a 2,000 calorie diet.