5 from 3 votes
Vegan Pumpkin Soup
This vegan pumpkin soup with roasted carrots, onions and garlic is a fall-inspired comfort food dream. Easy to make and full of rich, savory flavors, it’s guaranteed to impress. Perfect for serving with a side of crusty bread!
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings:
4
servings
Calories:
312 kcal
Course:
Soup
Cuisine:
Vegan
Ingredients
- 1 medium pumpkin (around 4-6 lbs, or 5 cups cubed)
- 2 medium carrot peeled and chopped
- 2 large red onions cut into quarters
- 1 bulb garlic
- 2 tbsp olive oil
- 1 tsp salt
- 1 tsp black pepper
- 1 cup coconut milk
- 1 tsp Turmeric
- 1 tsp cumin
- 1 tsp onion powder
- 1 large lemon juice of
- ½ cup vegetable stock
Instructions
- Cut the pumpkin in half right next to the stem and scooping out the seeds. Next, cut each section in half once again, and peel using a vegetable peeler. Now peel each segment using a knife or vegetable peeler, and cube it into bite-sized pieces.
- Preheat the oven to 180 degrees C/350 degrees F and line a large baking tray with parchment paper.
- Transfer the cubed pumpkin to the baking tray, followed by carrots and the red onion. Drizzle them with olive oil, also seasoning with ½ tsp salt and ½ tsp pepper. Remove the very top off a garlic bulb, and spray it with cooking spray before wrapping in foil and placing next to the vegetables.
- Roast the vegetables for an hour, until softened and caramelised.
- Transfer the roasted vegetables to a blender or food processor. Once cool enough to handle, squeeze out the garlic from the garlic bulb, and also add coconut milk, turmeric, cumin, onion powder, lemon juice, salt, pepper, and vegetable stock. Blend until very smooth.
- Transfer the soup to a saucepan over a medium heat and stir for a couple of minutes to warm up. Serve and enjoy!
Cup of Yum
Notes
- Instructions for storage and freezing
- To store in the fridge, transfer to an airtight container and eat within 4 days. Reheat either on the stove or the microwave.
- To store in the freezer, transfer to a freezer-friendly container or bag. Freeze for up to 3 months. When ready to eat, allow the soup to thaw fully in the fridge, then reheat on the stove or in the microwave until fully warmed through.
Nutrition Information
Calories
312kcal
(16%)
Carbohydrates
36g
(12%)
Protein
6g
(12%)
Fat
20g
(31%)
Saturated Fat
12g
(60%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
6g
(30%)
Sodium
735mg
(31%)
Potassium
1530mg
(33%)
Fiber
5g
(20%)
Sugar
14g
(28%)
Vitamin A
34118IU
(682%)
Vitamin C
52mg
(58%)
Calcium
122mg
(12%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 312
% Daily Value*
| Calories | 312kcal | 16% |
| Carbohydrates | 36g | 12% |
| Protein | 6g | 12% |
| Fat | 20g | 31% |
| Saturated Fat | 12g | 60% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 735mg | 31% |
| Potassium | 1530mg | 33% |
| Fiber | 5g | 20% |
| Sugar | 14g | 28% |
| Vitamin A | 34118IU | 682% |
| Vitamin C | 52mg | 58% |
| Calcium | 122mg | 12% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.