Blended, creamy pumpkin soup is a comforting fall classic. Normally filled with butter and cream, we’ve created this vegan version, which is every bit as decadent and creamy but filled with nutrient-dense ingredients. We’ve leaned into savory flavors like spicy cayenne, garlic, and ginger, versus the traditionally used spices like cinnamon and nutmeg. We think it’s a unique version that will add some spice to your holidays.
While we love the convenience of canned pumpkin, we think pumpkin soup calls for fresh, roasted pumpkin. It gives a caramelized, rich flavor that makes this soup stand out. Since the soup is blended, it is still a pretty easy recipe. You can serve it immediately or even freeze this soup for up to three months! Pumpkin is not only tasty, but it is also filled with immunity-boosting nutrients, making it perfect for colder months when we tend to get sick. Vitamin A, vitamin C, vitamin E, iron, and folate help improve immunity when consumed regularly. Both iron and folate are also crucial vitamins for pregnant women to consume.
Pumpkin’s beta-carotene content is excellent for eye health. In addition, pumpkin is rich in lutein and zeaxanthin, two compounds that help lower the risk of age-related macular degeneration and cataracts. Pumpkin is also an excellent source of fiber, which helps us maintain healthy weight balance, improves digestion, builds gut health, and encourages stable blood sugar. If you’re not a pumpkin lover, you could easily use butternut squash in place of pumpkin.
We’ve chosen savory spices and herbs in this recipe, which also all boast essential health benefits. Cayenne pepper, ginger, and garlic give a rich flavor profile that bounces perfectly off the caramelized, creamy pumpkin. Cayenne pepper gives the perfect subtle spiciness to this soup. This spice has been used medicinally for centuries. It is rich in antioxidants, vitamin A, vitamin E, and vitamin C. The active ingredient, capsaicin gives cayenne its medicinal properties. This compound has metabolism-boosting properties, may help stabilize blood sugar. If you are making this soup while cleansing, use cayenne in moderation.
Ginger + garlic
The garlic in this recipe is not only incredible for boosting flavor, but it comes with immunity-fortifying benefits as well. It’s also rich in antioxidants and helps fight inflammation in the body. Ginger is another plant that has been used medicinally for centuries. It helps improve digestive issues such as nausea, is anti-inflammatory, and may improve muscle and joint pain.
1 large pumpkin (about 4 cups pumpkin flesh once roasted)
2 tablespoons coconut oil (or ghee, if not cleansing)
2 tablespoons olive oil, plus more for roasting pumpkin
1 small yellow onion, chopped
2-3 garlic cloves, minced
1 tablespoon fresh ginger, minced
1 tablespoon maple syrup
1/2 tablespoon apple cider vinegar
2 cups chicken or vegetable broth
1/2 cup full-fat canned coconut cream, plus more for serving
1/4 teaspoon cayenne
Salt and pepper to taste
Optional: pepitas for serving
Preheat the oven to 400 degrees. Slice the pumpkin in half and remove seeds. Evenly coat the flesh side with olive oil and a sprinkle of salt.
Place flesh side down on a cookie sheet and bake for 30-40 minutes or caramelized and cooked through.
Add olive oil to a pan over medium heat. Add the onion and salt, then sauté until fragrant and softened for about 5-6 minutes. Add garlic, ginger, and cayenne, and cook for an additional 2-3 minutes. Add broth and bring to a simmer. Simmer for 10 minutes, covered. Remove from heat.
Scoop out 4 cups of pumpkin flesh and add to blender. Add all remaining ingredients, including broth mixture, to the blender. Blend until smooth and creamy.
Add salt and pepper to taste. Serve with a drizzle of coconut cream, olive oil, or pepitas, if desired.
Recipe and photography by Kaitlyn Noble
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