4.9 from 30 votes
Vegan Pumpkin and Carrot Soup
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!
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 158 kcal
Course:
Soup
Cuisine:
Vegan
Ingredients
- 2 tablespoon extra-virgin olive oil
- 1 large white onion, chopped
- 3 carrots, peeled and finely cubed
- 800 g pumpkin, peeled and finely cubed (28 oz)
- 1 teaspoon fresh ginger, grated
- 2 fresh thyme sprigs, teared
- Sea salt and black pepper to taste
- 1 liter hot vegetable stock (4 cups)
For the spice mix:
- ¼ teaspoon ground nutmeg
- ½ teaspoon sumac
- ¼ teaspoon ground coriander
- ½ teaspoon hot paprika powder (optional)
- ¼ teaspoon Turmeric
To serve:
- vegan sour cream or yogurt
- fresh cilantro
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.
Cup of Yum
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
Calories
158kcal
(8%)
Carbohydrates
23g
(8%)
Protein
3g
(6%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
1028mg
(43%)
Potassium
872mg
(25%)
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
% 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.