Hearty-Spicy Pumpkin vegetable soup

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 183.0
  • Total Fat: 0.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 255.1 mg
  • Total Carbs: 33.8 g
  • Dietary Fiber: 5.5 g
  • Protein: 9.1 g

View full nutritional breakdown of Hearty-Spicy Pumpkin vegetable soup calories by ingredient


Vegan, gluten-free soup - pure plant goodness for Autumn Vegan, gluten-free soup - pure plant goodness for Autumn
Number of Servings: 8


    For the soup base:

    2 large carrots
    1 large parsley root
    1 medium onion
    2 stalks celery
    2 medium potatoes
    1 sweet potato
    3 medium dried bayleaves
    3 tbsp dried vegetable soup spices (or use vegetable broth instead of water)
    ground ginger, ground sweet red pepper (Hungarian), chili flakes, salt to taste
    200 g red lentils (dried)

    5 cup, mashed pumpkin, oven baked

    Serve with pumpkin oil and freshly chopped parsley leaves


Chop the ingredients (exc. red lentils and pumpkin) to similar sized cubes (the smaller you chop the sooner it cooks; ideal size: 2 cmx2cm cubes). Add all into a large pot and add water (or vegetable broth) to cover. Add the spices and bring in to a boil. Cook until all veggies are cooked. Add the red lentils and cook for 7-10 more minutes till everything is a little overkooked and soft.

Take out the vegetables from the pot (leave the broth) and process in a food processor until smooth. (The recipe is for a big family, so you might need several turn in the food processor.) Also use the food processor with the pumpkin. Add the mashed pumkin and vegetables to the broth, stir well and bring it to boil. If necessary, adjust the seasoning.

Serve with pumpkin oil and freshly chopped parsley leaves. Bon Appétit!

Serving Size: makes 8-10 soup cup servings

Number of Servings: 8

Recipe submitted by SparkPeople user VEGANSPARKLE.