Vegan Pumpkin Soup with Cannellini and Spinach
User Reviews
5
Vegan Pumpkin Soup with Cannellini and Spinach
Description
Vegan Pumpkin Soup with Cannellini and Spinach starts by lightly sautéing onions and fresh grated ginger in olive oil to build aromatic depth. A spice blend including garlic powder, curry powder, cinnamon, allspice, black pepper, and kosher salt is added next, intensifying the base flavor. Pumpkin puree and canned cannellini beans are incorporated, then simmered in vegetable broth with pure maple syrup for a hint of sweetness.
After 30 minutes cooking with the lid partially on, the soup develops a mellow and layered taste. Light coconut milk is stirred in near the end to add softness and subtle creaminess without overpowering the pumpkin. Fresh baby spinach is folded in last to contribute a mild, fresh note and bright green color.
This soup offers a balanced blend of spicy warmth and creamy texture, fitting well for a cozy, meatless meal. It can be garnished with toasted pecans for crunch if desired.
Substitutions like acorn or butternut squash puree work if pumpkin is unavailable, and full-fat coconut milk can be used for a richer texture. Chickpeas can substitute the beans to vary the legume base.
Ingredients
- 2 tbsp olive oil
- 1 cup onion finely diced
- 2 tsp ginger grated fresh
Spices
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp curry powder
- ⅛ tsp allspice
- ¼ tsp cinnamon
- ¼ tsp black pepper coarse ground
- 1 tsp kosher salt
Other
- 1 ¾ cup pumpkin one 15 oz can, puree
- 2 cannellini beans canned
- 4 cups vegetable broth add a total of 2 tsp kosher salt if using water, low-sodium, or water
- 1 tsp pure maple syrup
- 1 cup coconut milk light
- 1 cup spinach fresh baby
Garnish
- pecans optional
Instructions
- In a pot over medium heat, add olive oil, onions, and grated ginger. Saute until the onions have slightly softened, about one minute.
- When ready, add the spices, salt, and fry the mixture for an additional minute.
- Next, add the pumpkin puree, beans, and 4 cups of low-sodium vegetable broth and pure maple syrup. Give a gentle stir to incorporate the ingredients.
- Turn the stovetop to medium-low heat and cook the soup for 30 minutes with the lid partially covering the pot.
- Finally, taste the soup broth and adjust for seasoning, adding more salt as needed. Stir in the light coconut milk and a handful of fresh spinach.
- Serve while it's hot. Garnish with pecans (optional).
Notes
- Substitute pumpkin puree with acorn or butternut squash puree if unavailable.
- Using full-fat coconut milk results in a thicker, richer soup.
- Chickpeas can replace cannellini beans as an alternative legume.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 432 kcal
% Daily Value*
| Serving | 2.25cups | |
| Calories | 432kcal | 22% |
| Carbohydrates | 67g | 22% |
| Protein | 18g | 36% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1588mg | 66% |
| Potassium | 1351mg | 29% |
| Fiber | 15g | 60% |
| Sugar | 9g | 18% |
| Vitamin A | 17893IU | 358% |
| Vitamin C | 10mg | 11% |
| Calcium | 215mg | 22% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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