Creamy Pumpkin Soup
This creamy vegan pumpkin soup is rich in antioxidants like beta carotene and vitamin C. It’s easy enough to make for lunch or dinner anytime, but also perfect for holidays and entertaining. Garnish it with toasted pumpkin seeds and fried sage leaves for a pretty presentation. Plus, it’s a great option for vegan and vegetarian guests.
Servings Prep Time
6 5 minutes
Cook Time Passive Time
30 minutes 15 minutes
Servings Prep Time
6 5 minutes
Cook Time Passive Time
30 minutes 15 minutes
Ingredients
Instructions
  1. Heat olive oil in a large stock pot. Saute garlic, onion, celery, carrot, and leek until they begin to soften, about 7 minutes, stirring occasionally.
  2. Add pumpkin, stock, cumin, cinnamon, salt, nutmeg, and clove. Stir to combine. Bring soup to a boil then reduce heat and simmer for 30 minutes.
  3. Remove from heat and let cool for 15 minutes.
  4. Puree soup in blender (or, use a hand blender and puree in the stock pot — it’s much easier and less messy). Return soup to pot. Stir in the soy milk and season with additional spices to taste.
  5. Top with toasted pepitas and pinch of fresh or dried sage leaves, chopped.
Recipe Notes

Nutrition Facts (per serving, about 1 1/2 cups) 

CALORIES: 92, PROTEIN: 5.2g, FAT: 0.5g fat (0.2g saturated, CARBOHYDRATE: 18g, FIBER: 4g, SODIUM:120mg, CALCIUM:111mg

Want to impress your dinner guests? Serve this soup in a hollowed out pumpkin. You can use small sugar pumpkins for individual bowls or a larger pumpkin as a serving dish.

Make it a full meal by adding white beans and baby spinach leaves and you’ve got a nutritionally balanced dinner.

Don’t have pumpkin? Use butternut squash instead!