healthy vegan creamy pumpkin soup recipe

Creamy Pumpkin Soup

This easy to make Creamy Pumpkin Soup recipe is healthy and vegan! This anti-inflammatory soup can be made with canned pumpkin to keep things simple!

I love a good creamy soup, but one that is made without heavy cream and is actually good for you? Sign me up! This Creamy Pumpkin Soup is vegan and packed with nutrient-rich ingredients to ensure you are getting the most out of a bowl of soup!

Sometimes people (myself included) associate something healthy with being less flavourful. This is not the case with this soup! It is so delicious and the addition of spices like curry powder make it so flavourful! It pleases even the pickiest eater (ahem, hubby) and so I highly urge you to give this one a try!

A nutrient-rich, anti-inflammatory soup

While I made this soup vegan, my hubby and I aren’t vegans ourselves. We do try to eat plant-forward foods though and eliminating dairy from this soup also helped reduce the inflammation that is sometimes associated with eating dairy. Don’t get me wrong- I am a lover of all things dairy and I couldn’t give up on my beloved cheese, but the body needs a break sometimes and my gut can use one for sure!

Pretty much every single ingredient in this soup provides an anti-inflammatory boost to your body and is loaded with vitamins and nutrients your body will thank you for! The end result is a soup rich in vitamin A and beta-carotene too, thanks to the carrots and pumpkin!

In addition to the healthy produce (onions, carrot, and pumpkin), I also added paprika, turmeric powder and curry powder to this soup. Not only do they add flavour but each one of these spices is considered anti-inflammatory! Curcumin, the active substance in turmeric (which is also in the curry powder), is not only a powerful anti-inflammatory spice, but it is also touted as being an anti-oxidant too!

Is this soup FODMAP-friendly?

Years ago, I went on a low-FODMAP diet to try to pinpoint and manage my food sensitivities. I have learned a lot about FODMAPs – hard to digest carbohydrates that can cause digestive issues for many.

While this soup is not free of FODMAPs, it can be made low FODMAP by eliminating the onions in the recipe. Just leave these out and you are a-okay!

Pureed pumpkin is also okay for a low-FODMAP diet provided you don’t overdo it. Although I have read up quite a bit on pumpkin FODMAPs over they years and come out of it a bit confused, on the low-end of the recommendations is about 1/3 cup of canned pumpkin. You can read up more about the confusing world of pumpkin FODMAP calculations from FODMAP everyday if you like! As this soup uses 2 cups of pureed pumpkin and makes 6 servings, one serving of this soup is low-FODMAP! Hurray!

Simple Substitutions

The best flavour for this soup comes from roasting and pureeing your own pumpkin. Nothing compares to the flavour. But let’s face it, sometimes we need a short cut and so it is okay to use canned pumpkin instead! If you are able to, though, to roast your own pumpkin, you can follow the same steps as my Simple Roasted Butternut Squash (just use pumpkin, of course).

Not vegan or on a low-FODMAP diet? Add milk instead of coconut milk and use butter instead of oil if you like.

How to make Creamy Pumpkin Soup

To make this soup, you will need:

  • 2 tablespoons olive oil
  • 1 small onion, chopped (omit for a low-fodmap soup)
  • 1 large carrot, chopped
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon turmeric powder
  • 1/8 teaspoon paprika powder
  • 3 cups vegetable broth
  • 2 cups pumpkin puree (homemade or canned)
  • 1 cup canned coconut milk
  • salt and pepper to taste

Heat olive oil in a stock pot or dutch oven and add the onions and carrots. Saute for 5 minutes.

Add the curry powder, turmeric powder, and paprika and stir to coat the veggies. Pour in the vegetable broth and bring to a simmer for 5 minutes.
Stir in the pumpkin puree. Cover the pot and let it simmer for 20 minutes. Remove from heat.

Add the coconut milk to the pot and stir in. If using an immersion blender, puree soup in the pot. If using a food processor or blender, let the soup cool and then transfer it in batches and puree until smooth. Return the soup to the pot.

Heat soup and season with salt and pepper to taste. Serve.

I hope you enjoy this soup as much as we do! Bon appetit!

-Cathy

You may also like:

Roasted Butternut Squash Soup
Creamy Coconut Carrot Soup
Sweet Potato, Chili & Lime Soup

Creamy Pumpkin Soup

Servings

6

servings
Prep time

15

minutes
Cooking time

30

minutes

Ingredients

  • 2 tablespoons olive oil

  • 1 small onion, chopped (omit for a low-fodmap soup)

  • 1 large carrot, chopped

  • 1/4 teaspoon curry powder

  • 1/4 teaspoon turmeric powder

  • 1/8 teaspoon paprika powder

  • 3 cups vegetable broth

  • 2 cups pumpkin puree (homemade or canned)

  • 1 cup canned coconut milk

  • salt and pepper to taste

Directions

  • Heat olive oil in a stock pot or dutch oven and add the onions and carrots. Saute for 5 minutes.
  • Add the curry powder, turmeric powder, and paprika and stir to coat the veggies. Pour in the vegetable broth and bring to a simmer for 5 minutes.
  • Stir in the pumpkin puree. Cover the pot and let it simmer for 20 minutes. Remove from heat.
  • Add the coconut milk to the pot and stir in. If using an immersion blender, puree soup in the pot. If using a food processor or blender, let the soup cool and then transfer it in batches and puree until smooth. Return the soup to the pot.
  • Heat soup and season with salt and pepper to taste. Serve.
 

One Comment

  1. LOVED this! I made it with extra cayenne, cut down a bit on the maple syrup, and added 1/2 tsp. of curry powder, highly recommend!

     

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