Creamy Pumpkin Soup

Creamy Pumpkin Soup

This velvety vegan pumpkin soup is a comforting classic featuring fresh pumpkin and a hint of dairy-free cream. Savoury notes of onion and garlic balance the natural sweetness of the squash, creating a dreamy, thick bowl that is perfect for pairing with crusty bread.

4 servings
mainssides
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Instructions

  1. 1

    Prepare the pumpkin (1.2 kg) by peeling, removing seeds, and cutting into chunks.

  2. 2

    Place the pumpkin (1.2 kg), onion (1), garlic cloves (2 clove), vegetable broth (3 cup), and water (1 cup) in a large pot. Liquid will not fully cover the pumpkin. Bring to a boil then reduce heat and simmer rapidly for 10 minutes until tender.

  3. 3

    Remove from heat and use a stick blender to puree the soup until completely smooth.

  4. 4

    Season to taste with salt pepper (1 pinch) and stir through vegan cream (0.5 cup). Do not boil after adding the cream to prevent splitting.

  5. 5

    Ladle into bowls and serve alongside toasted white baguette (1 slice).

Nutrition Facts

Per portion

189
kcal
3
Protein (g)
22
Carbs (g)
11
Fat (g)

Macronutrients

Saturated Fat 6 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Fiber 1 g
Sugars 9 g

Micronutrients

iron
2mg
46% DV
sodium
723mg
120% DV
calcium
81mg
32% DV
potassium
912mg
77% DV
vitamin a
6629mcg
2946% DV
vitamin c
25mg
111% DV
vitamin k
5mcg
17% DV