Coach Cristina’s Vegan Pumpkin Soup Recipe (so delicious)
Think pumpkins are just for jack-o-lanterns and pie? Take a look at the following creamy pumpkin soup recipe I created that will make you question how you ever made it through pumpkin season without it.
Creamy Pumpkin Soup Recipe
- 1 Tbsp coconut oil
- 1/2 cup diced carrot
- 1/2 cup diced onion
- 1/2 cup diced celery
- 3 Tbsps grated ginger
- 4 cloves garlic, diced
- 4 cups homemade pumpkin puree
- 15 ounces coconut milk
- 2 1/2 cups vegetable broth
- 1/4 tsp salt
- *2 dried bay leaves
Chef tip: You can replace the fresh pumpkin puree with canned pumpkin for this pumpkin soup recipe. (You’ll want two 15-ounce cans for this recipe.)
Chef tip: You can replace the fresh coconut milk with one 15-ounce can of coconut milk.
Chef tip: You can use chicken broth or beef broth, but by using vegetable broth, I kept the recipe vegan.
Step 1: Select a fresh pumpkin. Please don’t just grab the jack-o-lantern that’s been sitting on your doorstep for the last few days or weeks!
Step 2: Slice pumpkin into 4 large pieces.
Step 3: Scoop out all of the seeds (and set aside for later), and place pumpkin pieces on a baking sheet. Bake in a 350-degree oven for approximately 1 hour (depending on the size of your pumpkin).
Step 4: Remove pumpkin from oven and peel the outer skin away from the flesh.
Step 5: Sauté carrots, onion, and celery in coconut oil until onions are translucent.
Step 6: Add garlic and ginger to the pan, and give it a quick stir.
Step 7: Add everything for the pumpkin soup recipe to a crockpot, including coconut milk and vegetable broth, and cook on low for approximately 4 hours. (Or cook on high for 2 ½ hours if you are tight on time.) The last time I made this, I added 2 bay leaves for good measure, and it gave this soup a layer of depth I can’t even begin to describe. (Sooo yummy!)
Step 8: Once the soup has been cooked, use an immersion blender until you reach the desired consistency. (If you added bay leaves, remember to remove them before blending!)
Step 9: I usually serve with a garnish of cilantro, but a dollup of yogurt would be a refreshing addition. If you are like me and like some extra heat, you could also add some chili pepper flakes or chili powder.
Pumpkin is one of the most overlooked fruits in terms of its nutrient density and its ability to support healthy cholesterol levels and even help you lose weight. Pumpkin is very low in calories yet rich in dietary fiber, antioxidants, minerals, and vitamins.
It’s a very good source of the B-complex group of vitamins like folates, niacin, vitamin B6 (pyridoxine), thiamin, and pantothenic acid, as well as a great source of minerals like copper, calcium, potassium, and phosphorus.