Vegan Pumpkin Soup Recipes

VEGAN PUMPKIN SOUP WITH COCONUT MILK

Vegan Pumpkin Soup with Coconut Milk image

A girlfriend of mine gave me this recipe and was raving about it. After I tried it out I wholeheartedly agree - this is my new favorite pumpkin soup. It's made with coconut milk which gives it a delicious subtle flavor and it's vegan to boot!

Provided by Marianne

Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Squash Soup Recipes Pumpkin Soup Recipes

Time 50m

Yield 4

Number Of Ingredients 13

Ingredients

2 tablespoons sunflower seed oil
1 onion, finely chopped
1 clove garlic, minced
4 ½ cups cubed fresh pumpkin
1 red bell pepper, cubed
1 (1 inch) piece fresh ginger, grated
1 teaspoon red curry paste
1 (14 ounce) can vegetable broth
1 ear fresh corn on the cob
½ (14 ounce) can coconut milk
1 lemon, juiced
salt and freshly ground black pepper
¼ cup chopped Thai basil

Steps:

Heat oil in a pot over medium heat and cook onion until soft and translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add pumpkin, red bell pepper, and ginger; cook until softened, 5 to 8 minutes. Stir in curry paste and cook for 1 more minute. Pour in vegetable broth and bring to a boil. Reduce heat and cook until pumpkin and bell pepper are soft, about 25 minutes.
Cut corn kernels off the cob; add to the pot with coconut milk. Cook an additional 5 minutes; season with lemon juice, salt, and pepper. Sprinkle with Thai basil before serving.

Nutrition Facts : Calories 254.4 calories, Carbohydrate 24.4 g, Fat 18.3 g, Fiber 4.7 g, Protein 4.5 g, SaturatedFat 10.1 g, Sodium 278.6 mg, Sugar 6.3 g

VEGAN PUMPKIN SOUP

Vegan Pumpkin Soup image

Straight from the rum bottle ... I mean, pumpkin patch, this curried soup is autumn in a bowl.

Provided by Tara Parker-Pope

Time 1h30m

Yield 6 servings

Number Of Ingredients 17

Ingredients

1 (4- to 5-pound) pumpkin (reserve the seeds) or 2 (14-ounce) cans pumpkin purée (plain, not the pumpkin pie purée)
2 tablespoons extra virgin olive oil
1 tablespoon toasted sesame oil
1/2 cup finely chopped shallots
5 cups vegetable stock
1 medium russet potato, peeled and chopped into 1/2-inch chunks
1 large carrot, peeled and sliced crosswise into 1/2-inch pieces
1 tablespoon dark brown sugar
2 teaspoons molasses
Finely minced zest of 1 orange
2 teaspoons curry powder
1 cup soy milk or other nondairy milk
1/2 cup dark rum
Dash of Tabasco sauce
Salt and freshly ground black pepper to taste
1/2 teaspoon freshly grated nutmeg
1 1/2 cups grated vegan sharp cheddar cheese, or nutritional yeast (optional)

Steps:

To prepare the pumpkin: Cut the pumpkin in half through the center and scoop out the seeds and strings. Reserve the seeds. Carefully cut away the hard peel with a paring knife - or, better, a vegetable peeler - and chop the flesh. You should have about 6 cups of pumpkin flesh.
In a large saucepan over medium-low heat, warm the olive oil with the sesame oil. Add the shallots and sauté them, stirring occasionally, until they are translucent, 3 to 4 minutes. Add the stock, pumpkin, potato and carrot, raise the heat to high, and bring the mixture to a boil. Reduce the heat to low, cover and simmer until the vegetables are tender, about 25 minutes.
Using an immersion blender, purée the soup until very smooth, or (carefully!) purée in batches in a blender with a towel placed over the lid. Stir in the brown sugar, molasses, orange zest and curry powder. Over low heat, stir in the soy milk, dark rum and Tabasco sauce. Taste carefully. Season with salt and pepper and add the nutmeg.
Toast the pumpkin seeds. Preheat oven to 250 degrees. In a roomy bowl, stir the seeds with peanut oil or canola oil - about a half cup of oil for every four cups of seeds. Add a nominal amount of kosher salt. Try adding a bit of thyme, oregano, cumin, coriander, cardamom and/or cayenne pepper, if you like.
Line baking sheet(s) with parchment paper. Spread the seeds in one layer on the sheets. Toast slowly for about an hour, checking them every 10 to 15 minutes and stirring if they are browning unevenly. Store the toasted seeds in tightly sealed containers lined with paper towels.
Serve soup in warmed bowls, and pass the toasted pumpkin seeds and vegan cheddar cheese for sprinkling.

Nutrition Facts : @context http, Calories 316, UnsaturatedFat 7 grams, Carbohydrate 48 grams, Fat 9 grams, Fiber 13 grams, Protein 7 grams, SaturatedFat 2 grams, Sodium 1593 milligrams, Sugar 20 grams

VEGAN PUMPKIN SOUP

Vegan pumpkin soup image

Make the most of pumpkin season in early autumn with this healthy vegan pumpkin soup. Toast the pumpkin seeds and use as a garnish to add texture

Provided by Anna Glover

Categories Lunch, Soup, Starter, Supper

Time 1h5m

Number Of Ingredients 14

Ingredients

1 medium pumpkin or large squash (about 1½kg)
1 tbsp rapeseed oil
½ tsp ground allspice
1 large onion , finely chopped
1 tbsp chopped ginger
2 garlic cloves , crushed
1-1.2 litres vegan stock
1 tbsp vegan white miso
3 tbsp soya cream or coconut yogurt
3 tbsp coconut flakes
3 tbsp pumpkin seeds
1 red chilli , deseeded and finely chopped
½ small bunch of coriander , chopped
1 lime , zested and juiced

Steps:

Heat the oven to 200C/180C fan/gas 6. Peel, deseed and chop the pumpkin into 3cm chunks (reserve the seeds for the relish - see tip). Tip the pumpkin onto a baking tray, drizzle over half the oil, scatter with the allspice and toss well. Season and roast for 30 mins until golden and tender. Meanwhile, toast the coconut flakes for the relish in a dry frying pan over a low heat for a few minutes until lightly golden. Remove from the pan and leave to cool, then stir in the pumpkin seeds, chilli, coriander and lime zest.
Heat the remaining oil in a large saucepan over a medium heat, and fry the onion for 5 mins until tender but not golden. Add the ginger and garlic and fry for another minute, then tip in 1 litre stock and the miso. Put the roasted pumpkin in the pan, then bring to a simmer. Remove from the heat and blend the soup with a stick blender until smooth. If you prefer a thinner soup, add the remaining stock. Return the soup to a gentle simmer, then season well and stir in the lime juice. Ladle into bowls, and serve topped with a swirl of the soya cream and a sprinkle of the relish.

Nutrition Facts : Calories 256 calories, Fat 13 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 23 grams carbohydrates, Sugar 17 grams sugar, Fiber 7 grams fiber, Protein 9 grams protein

VEGAN BLACK BEAN SOUP WITH PUMPKIN

Vegan Black Bean Soup with Pumpkin image

Vegan recipe with no oil added - coconut milk gives it a creamy consistency. One of my favorites!

Provided by staircases

Categories Black Bean Soup

Time 35m

Yield 3

Number Of Ingredients 12

Ingredients

½ medium onion, diced
2 tablespoons vegetable broth
2 cloves garlic, diced
½ teaspoon ground cumin
1 ½ cups black beans, drained
1 cup pumpkin puree
½ cup vegetable broth, or to taste
¼ cup coconut milk
½ chipotle pepper in adobo sauce
2 tablespoons diced tomatoes
¼ teaspoon pumpkin pie spice
salt and ground black pepper to taste

Steps:

Combine onion and 2 tablespoons vegetable broth in a pot over medium heat. Saute until onion becomes glassy, about 5 minutes. Add garlic and cumin and saute until fragrant, about 1 minute; avoid browning the garlic.
Add black beans, pumpkin puree, 1/2 cup vegetable broth, coconut milk, and chipotle pepper in adobo. Simmer until soup starts to thicken, about 15 minutes.
Stir in diced tomatoes and pumpkin pie spice. Coarsely blend with an immersion blender. Season with salt and pepper.

Nutrition Facts : Calories 195.6 calories, Carbohydrate 31.2 g, Fat 4.9 g, Fiber 11.6 g, Protein 9.2 g, SaturatedFat 3.8 g, Sodium 784 mg, Sugar 4.4 g

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