As the leaves start to fall and a crisp chill fills the air, there’s nothing quite like a warm, comforting bowl of soup to cozy up to. This Creamy Pumpkin and Vegetable Soup is the perfect fall dish, combining the earthy sweetness of pumpkin with a medley of colorful vegetables and fragrant spices. It’s a nutrient-packed meal that’s creamy, without the need for any dairy, making it a fantastic option for vegans and anyone looking to enjoy a healthy, wholesome dish. With its rich flavors and silky texture, this soup is sure to become a seasonal favorite in your kitchen.
Whether you’re looking for an easy weeknight dinner, something to meal prep for the week, or a dish to impress guests, this soup has it all. It’s a one-pot wonder that comes together quickly, and it’s adaptable to suit any taste preferences or dietary needs.
Ingredients:
- 1 small pumpkin or butternut squash, peeled, seeded, and diced (about 4 cups)
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 medium potato, peeled and diced
- 1 small onion, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 cup coconut milk or any plant-based milk
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- Fresh parsley or cilantro, for garnish
Instructions:
- Prepare the vegetables: Start by peeling and chopping the pumpkin (or butternut squash), carrots, zucchini, and potato. Chop the onion and mince the garlic.
- Sauté the onions and garlic: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté for about 3-4 minutes, until the onion becomes translucent and fragrant.
- Add the vegetables: Add the diced pumpkin, carrot, zucchini, and potato to the pot. Stir to combine with the onion and garlic. Season with ground cumin, cinnamon, turmeric, nutmeg, salt, and pepper.
- Add the broth: Pour in the vegetable broth, making sure the vegetables are fully covered. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 20-25 minutes, or until the vegetables are tender.
- Blend the soup: Once the vegetables are soft, remove the pot from the heat. Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, you can transfer the soup to a blender in batches and blend until smooth.
- Add the coconut milk: Stir in the coconut milk to add creaminess and enhance the flavor. Taste and adjust the seasoning with more salt and pepper if needed.
- Serve: Ladle the creamy soup into bowls and garnish with fresh parsley or cilantro for a pop of color and flavor. Serve warm, with crusty bread on the side, if desired.
Cooking Tips:
- Pumpkin substitution: If you don’t have fresh pumpkin on hand, you can use canned pumpkin puree for convenience. Just add it towards the end of the cooking process, after the other vegetables have softened.
- Blending options: For a chunkier soup, only blend half of the soup and leave the rest with texture. If you prefer an ultra-smooth soup, blend it thoroughly.
- Spice adjustments: Feel free to adjust the spice level to your liking. For a bit of heat, add a pinch of cayenne pepper or smoked paprika.
- Add protein: To make this soup more filling, stir in some cooked chickpeas or white beans at the end. This will add extra protein and make the soup a heartier meal.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. The soup also freezes well for up to 3 months. Reheat gently on the stove or in the microwave.
Nutritional Benefits:
- Pumpkin: Rich in vitamins A and C, pumpkin is fantastic for immune health and maintaining good vision. It’s also loaded with antioxidants that promote skin health and reduce inflammation.
- Carrots and Zucchini: These veggies are packed with fiber, which aids digestion, and they’re also great sources of vitamins and minerals, particularly potassium and vitamin C.
- Coconut Milk: While it adds creaminess to the soup, coconut milk also provides healthy fats, particularly medium-chain triglycerides (MCTs), which are known for boosting energy and supporting brain health.
- Spices: The cumin, turmeric, and cinnamon not only add warmth and flavor but are also known for their anti-inflammatory and digestive benefits.
Why You’ll Love This Recipe:
- Rich and Creamy: Despite being dairy-free, this soup is incredibly creamy and indulgent, thanks to the blend of vegetables and coconut milk.
- Healthy and Nourishing: Packed with vitamins, minerals, and fiber, this soup is as nutritious as it is tasty. It’s a great way to load up on vegetables in a satisfying way.
- Quick and Easy: With just a few simple steps, this soup comes together in about 30 minutes, making it an ideal weeknight dinner.
- Customizable: You can easily adjust the recipe to suit your taste preferences. Add more spices, toss in some extra veggies, or even incorporate protein like beans or lentils for a heartier dish.
- Great for Meal Prep: This soup stores and freezes well, making it a perfect option for meal prepping. Make a big batch and enjoy it throughout the week.
Dietary Information:
- Vegan: 100% plant-based, this soup is ideal for anyone following a vegan diet.
- Gluten-Free: Made without any wheat-based ingredients, it’s perfect for those with gluten sensitivities or allergies.
- Dairy-Free: Coconut milk replaces traditional cream, making this a great option for those avoiding dairy.
- Nut-Free: This recipe contains no nuts, making it safe for anyone with nut allergies.
- Low-Calorie: With a light yet satisfying base of vegetables and coconut milk, this soup is relatively low in calories, making it a guilt-free comfort food.
Why This Recipe Works:
- Balanced Flavor: The natural sweetness of pumpkin pairs beautifully with the earthy vegetables and warm spices. Coconut milk adds creaminess, while the blend of spices creates depth and richness.
- Healthy Comfort: This soup satisfies the craving for something warm and comforting while being packed with nutrients. It’s the perfect balance of indulgence and nutrition.
- Versatility: You can enjoy this soup as a starter or a main course, and it pairs well with a variety of side dishes. It’s also a wonderful option for batch cooking and reheating throughout the week.
- Minimal Ingredients: With a short list of simple, wholesome ingredients, this soup is easy to make without needing any hard-to-find items.
Conclusion: This Creamy Pumpkin and Vegetable Soup is the ultimate fall comfort food, blending sweet pumpkin, savory vegetables, and warming spices into one cozy bowl. It’s easy to prepare, highly nutritious, and perfect for anyone looking for a healthy, plant-based meal that doesn’t compromise on flavor. Whether you’re feeding your family, meal prepping for the week, or simply looking to enjoy a nourishing dinner, this soup is sure to become a staple in your recipe collection. Enjoy it with a side of crusty bread or a salad for a complete meal, and experience the best of autumn in every bite!
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Creamy Pumpkin and Vegetable Soup
- Total Time: 40mins
Description
As the leaves start to fall and a crisp chill fills the air, there’s nothing quite like a warm, comforting bowl of soup to cozy up to. This Creamy Pumpkin and Vegetable Soup is the perfect fall dish, combining the earthy sweetness of pumpkin with a medley of colorful vegetables and fragrant spices. It’s a nutrient-packed meal that’s creamy, without the need for any dairy, making it a fantastic option for vegans and anyone looking to enjoy a healthy, wholesome dish. With its rich flavors and silky texture, this soup is sure to become a seasonal favorite in your kitchen.
Ingredients
- 1 small pumpkin or butternut squash, peeled, seeded, and diced (about 4 cups)
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 medium potato, peeled and diced
- 1 small onion, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 cup coconut milk or any plant-based milk
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- Fresh parsley or cilantro, for garnish
Instructions
- Prepare the vegetables: Start by peeling and chopping the pumpkin (or butternut squash), carrots, zucchini, and potato. Chop the onion and mince the garlic.
- Sauté the onions and garlic: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté for about 3-4 minutes, until the onion becomes translucent and fragrant.
- Add the vegetables: Add the diced pumpkin, carrot, zucchini, and potato to the pot. Stir to combine with the onion and garlic. Season with ground cumin, cinnamon, turmeric, nutmeg, salt, and pepper.
- Add the broth: Pour in the vegetable broth, making sure the vegetables are fully covered. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 20-25 minutes, or until the vegetables are tender.
- Blend the soup: Once the vegetables are soft, remove the pot from the heat. Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, you can transfer the soup to a blender in batches and blend until smooth.
- Add the coconut milk: Stir in the coconut milk to add creaminess and enhance the flavor. Taste and adjust the seasoning with more salt and pepper if needed.
- Serve: Ladle the creamy soup into bowls and garnish with fresh parsley or cilantro for a pop of color and flavor. Serve warm, with crusty bread on the side, if desired.
- Prep Time: 15mins
- Cook Time: 25mins