Pumpkin soup (vegan)

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 46.2
  • Total Fat: 1.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 518.1 mg
  • Total Carbs: 7.6 g
  • Dietary Fiber: 1.3 g
  • Protein: 0.9 g

View full nutritional breakdown of Pumpkin soup (vegan) calories by ingredient


this is a very nice fall soup. this is a very nice fall soup.
Number of Servings: 10


    2 cup, mashed Pumpkin, cooked
    1 leek Leeks
    2 medium Carrots, raw
    1 medium (2-1/2" dia) Onions, raw
    1 clove Garlic
    1 cup Almond SoFresh- Coconut
    24 gram(s) HarvestsuN- Organic bouillon cube
    4 cup (8 fl oz) Water, tap
    .33 tbsp Extra Virgin Olive Oil
    .25 tsp Nutmeg, ground
    1 tbsp chopped Fresh Chives


Make your pumpkin puree or use a can. I personnaly prefer to use fresh pumpkin puree. If you are using can pumpkin scroll down. Recipe (puree)- I like to put my pumpkin in the oven at 200F for abut 30 minutes or until it is softer so it is easier to cut and peel. Don't over cook it. Cut pumpkin into small chunks. Peel the chunk and put it in a large pot. Repeat for the entire pumpkin. Remove seeds and put them in a bowl if you wish to make roasted pumpkin seeds for snacks. Once all the chunk are in the pot add a 1 to 2 cups of water depending on the size of the pumpkin and cook over medium heat until pumpkin is soft enough to mash. Mash pumpkin and reserve.

In a seperate pot heat olive oil, then add garlic, onion, leek and carrots. Cook for about five minutes until the onion and leek become translucide. Add 4 cups of vegetable broth. Cook until vegetagle are soft, about 20 minutes. Remove from the heat. Put the soup into a blender or use a hand mixer. Pour the mixture back into the pot. Add 2 full cups of pumpkin puree. Mix and cook over medium heat. Add 1 cup of Almond coconut milk,the spices and herbs. Enjoy

Serving Size: 10 1cup servings

Number of Servings: 10

Recipe submitted by SparkPeople user FRENNY.