Vegan Pumpkin and Carrot Soup
User Reviews
4.9
30 reviews
Excellent
Vegan Pumpkin and Carrot Soup
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Bursting with flavour, this heart-warming vegan Pumpkin and Carrot soup is slightly spicy, naturally gluten-free and dairy-free, and can be cooked in 4 ways, including in your Instant Pot!
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Ingredients
- 2 tablespoon extra-virgin olive oil
- 1 onion large, white, chopped
- 3 carrot peeled and finely cubed
- 800 g pumpkin 28 oz, peeled and finely cubed
- 1 teaspoon fresh ginger grated
- 2 thyme fresh sprigs, teared
- sea salt to taste
- black pepper to taste
- 1 liter vegetable stock 4 cups, hot
For the spice mix:
- ¼ teaspoon ground nutmeg
- ½ teaspoon sumac
- ¼ teaspoon ground coriander
- ½ teaspoon paprika optional, hot variety
- ¼ teaspoon Turmeric
To serve:
- vegan sour cream or yogurt
- cilantro fresh
Instructions
- In a small bowl, combine all the spices together and set them aside until needed.
- Heat the olive oil in a large pot over medium high heat. Add in onion, carrots and pumpkin, followed by the thyme and spice mix. Sauté for 10 mins or until the vegetables begin to soften, then season to taste.
- Pour the stock and simmer for 10-15 mins, or until the veggies are cooked through.
- Turn off heat. Allow the vegetables to cool slightly, and remove one cup of stock from the pot. Transfer to a blender or food processor, and blend until smooth, adding set aside stock if necessary, until reaching desired consistency.
- Top with your vegan pumpkin soup with optional dairy-free sour cream or yogurt, and freshly chopped cilantro, and serve.
- Store leftovers in an airtight container in the fridge for up to 2 days, or in the freezer for up to 1 month.
Notes
- You can use fresh pumpkin or canned pumpkin for this soup.
- Store leftovers in an airtight container in the fridge for up to 2 days, or in the freezer for up to 1 month.
Nutrition Information
Show Details
Calories
158kcal
(8%)
Carbohydrates
23g
(8%)
Protein
3g
(6%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Sodium
1028mg
(43%)
Potassium
872mg
(19%)
Fiber
3g
(12%)
Sugar
11g
(22%)
Vitamin A
25199IU
(504%)
Vitamin C
23mg
(26%)
Calcium
65mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 158 kcal
% Daily Value*
| Calories | 158kcal | 8% |
| Carbohydrates | 23g | 8% |
| Protein | 3g | 6% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1028mg | 43% |
| Potassium | 872mg | 19% |
| Fiber | 3g | 12% |
| Sugar | 11g | 22% |
| Vitamin A | 25199IU | 504% |
| Vitamin C | 23mg | 26% |
| Calcium | 65mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
30 reviews
Excellent
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