Pumpkin Soup

butternut squash Pumpkin Soup supa de dovleac
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Creamy, comforting and super healthy – these are just some of the qualities of this AMAZING pumpkin soup! Give it a try!

When I think about autumn, I think about fallen leaves. And soups. And pumpkins, most of all! These are probably my favorite things about autumn and some of the reasons why I can’t wait for this season to arrive each year. And because I’m not sure I can include all three into an edible dish, I settled for soup and pumpkin. Its vibrant orange color somewhat reminds me of the autumn leaves colors though, so maybe it’s a total win! 🙂

You probably guessed it already – today we are going to make a delicious pumpkin soup! It’s a perfect recipe for autumn, so you can invite your friends over and immerse yourself into the fall atmosphere. Are you ready to find out more?

Pumpkin Soup creamy vegan recipe

This pumpkin soup will really make you happy. It’s creamy, tasty, rich and incredibly satisfying. Not to mention the fact that it is incredibly easy to put together – it’s a perfect choice for a weekday dish.


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Of course, everything is super healthy and 100% vegan. It was an easy task for me because the original recipe is almost vegan anyway. I just exchanged the cream with my recipe for vegan sour cream (yum!).

That ensures the creaminess of the soup. If you don’t want to make this effort and if you really can’t find a good vegan sour cream to buy, you can also use coconut cream. Or, heck, even coconut oil – the results will be incredible anyway!

Pumpkin Soup recipe

The pumpkin is also a really healthy choice. No matter how you decide to prepare it, it’s a great source of nutrients, antioxidants, and vitamins. It does wonders for your well-being while remaining super tasty at the same time. Here’s what you get from about 250 grams of pumpkin:

  • Calories: 49
  • Fat: 0.2 grams
  • Protein: 2 grams
  • Carbs: 12 grams
  • Fiber: 3 grams
  • Vitamin A: 245% of the Reference Daily Intake (RDI)
  • Vitamin C: 19% of the RDI
  • Potassium: 16% of the RDI
  • Copper: 11% of the RDI
  • Manganese: 11% of the RDI
  • Vitamin B2: 11% of the RDI
  • Vitamin E: 10% of the RDI
  • Iron: 8% of the RDI
  • Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins

It’s really impressive!

vegan Pumpkin Soup

I always loved pumpkin, but since I started paying attention to the nutritional values of the food I make, I appreciate it even more! 🙂 Not only it is super healthy, but its creamy and buttery texture fits so well in all kinds of recipes and it’s totally mouthwatering!

I really enjoy cooking with pumpkin because its special and unique flavor gives me access to really delicious combinations. The tricky part when bringing a pumpkin into your kitchen is chopping it.

Of course, you can take the lazy (or let’s say comfortable) road and buy it already peeled and chopped. This will save you quite some work, but you know what? Making the job yourself can turn out really satisfying.

Pumpkin Soup supa crema de dovleac

If you decide to do the cutting part yourself, here is my method:

  1. Place the tip of the knife in the center of the pumpkin and hold the handle with the back of your hand. This will help the blade into the pumpkin and it will start to split by itself.
  2. Cut the pumpkin in quarters.
  3. Remove all the seeds with a spoon.
  4. Remove the tail and the top.
  5. Cut the pumpkin into strips of 2 cm.
  6. Cut it into cubes of your desired size.
  7. Cut the skin off.

I promise that it’s actually not that hard!

healthy Pumpkin Soup

As for the cooking part – it’s a breeze! 🙂 Once you have your pumpkin cubes, the soup will be ready in less than 30 minutes, I promise! Once you cook the pumpkin (by the way, it will take you less than 10 minutes to soften it) and the other ingredients, all you need is a hand blender and voila – dinner is served!

I couldn’t think of anything easier than that to recommend. And the taste is just amazing! It’s warming and perfectly spiced. You can serve it with some bread, croutons – or if you want to keep everything gluten-free, try serving it with some salad leaves.

how to make Pumpkin Soup

I think all this introduction should have convinced you! Now it’s time to gather all the ingredients and start preparing this delicious meal! 🙂

Pumpkin Soup
 
Prep time
Cook time
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Creamy, comforting and super healthy - these are just some of the qualities of this AMAZING pumpkin soup! Give it a try!
Author:
Serves: 6+
Ingredients
  • 1 small butternut squash, cut into large chunks
  • 1 yellow onion
  • 1 carrot, chopped
  • ¼ of a medium celery root
  • 3 garlic cloves
  • 1 ¼ cup veggie stock
  • vegan sour cream
  • 2 Tbsp olive oil
  • pumpkin seeds, roasted
  • cinnamon
  • smoked paprika
  • chili powder
  • salt and black pepper
Instructions
  1. Peel and cut the butternut squash into large chunks. Chop the carrot, onion and celery root.
  2. Move them to a baking tray with the garlic. Season with salt and pepper, a pinch of chili powder and sprinkle 1 Tbsp of smoked paprika.
  3. Add 1-2 tbs of olive oil and combine until the veggies are coated in spices and oil.
  4. Bake at 200 C until all the vegetables are fully cooked through (about 15-20 min).
  5. Roast the pumpkin seeds in a dry, hot pan.
  6. Take the veggies out of the oven and move them to a blender.
  7. Add about 1 ¼ cup of veggie stock and blend until smooth.
  8. Add more stock until the desired consistency is achieved (the soup thickens as it cools).
  9. Serve with vegan sour cream and top with the seed and cinnamon.
 
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About the Author

Ruxandra Micu

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I’m Ruxandra Micu, a food blogger with extensive experience in online marketing and design. I’m passionate about cooking, nutrition, and helping businesses grow. I want to help people live a healthier life and to teach them the benefits of a clean, vegetarian diet. Need online marketing services and want me to help you grow your blog/business? Check out my portfolio > ruxandramicu.ro < and contact me!

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