Pumpkin soup is the quintessential autumn dish. It’s sweet and creamy with earthy tones and can be pantry-friendly or not, depending if you’re using canned or fresh. This vegan pumpkin soup recipe is a bit different because we’ve snuck in immune-boosting foods inside. Most soups start with a base of onions, garlic and ginger, just like this one — but did you know, these ingredients have antiviral, antibacterial and antioxidant properties? They’re also loaded with nutrients like vitamin C, selenium and zinc. But the super-secret immune-boosting ingredient here is… turmeric. That golden, bright spice has been heavily studied for regulating the immune system. It’s important to add a pinch of black pepper when cooking with turmeric to make it more absorbable in the body. This soup will warm you up in cooler weather and definitely send you back for seconds and thirds.
Vegan Pumpkin Soup
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 bowls of soup
1 medium pumpkin (red kuri or kabocha squash also work well) or 3 cups unsweetened pumpkin puree (2 x 398 ml canned pumpkin)
2 tsp coconut oil
1 yellow onion, diced
2 garlic cloves, minced
1 heaping tsp minced ginger
½ tsp ground turmeric
½ tsp ground cinnamon
½ to 1 tsp sea salt, depending on taste
2 carrots, sliced
1 cup coconut milk
1 ½ cups veggie broth
Optional Garnish Toppings
2 tsp maple syrup
Drizzle of coconut milk
Squeeze of lime or lemon
Fresh cilantro, mint or parsley
Pinch of unsweetened shredded coconut
Small handful chopped walnuts
1. If you’re using fresh pumpkin or squash, peel it, de-seed it and cut it into chunks.
2. Place a large pot over medium-high heat and add the coconut oil.
3. Toss in the onions, once they become golden, add in the garlic, ginger, turmeric, cinnamon, salt and pepper.
4. Mix everything around so it’s coated in the spices. If your pot is becoming too dry, add a bit more coconut oil.
5. Drop in the carrots and if you’re using fresh pumpkin, add in the chunks. Toss to mix.
6. If you’re using canned pumpkin, spoon it in now, then pour in the coconut milk and broth. Stir. Bring to a boil, cover the pot and simmer for 15-20 minutes.
7. After 20 minutes, blitz the soup until it’s creamy. If you’re using a blender, be very careful as the soup will be scorching hot.
8. Once blended, taste and re-season with salt and pepper if needed. For an extra hit of sweetness add a few tsp of maple syrup. Top each bowl with a drizzle of coconut milk, a squeeze of lime or lemon, fresh herbs, shredded coconut and chopped walnuts if you’d like.