Vegan Pumpkin Soup
This soup will bring you warmth, happiness, and a good mood and provide you with food for your body, your mind, and your soul.
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Servings: 4
Calories: 329kcal
Ingredients
- 4 cups pumpkin peeled, seeds reserved and cut into chunks
- ½ cup red onion chopped
- 3 cloves garlic
- ½ cup coconut flakes grated, unsweetened, plus ¼ cup
- 2 tablespoons miso or 2 vegetable broth cubes
- 1 Medjool date or 2 small soft dates or 2 tablespoons maple syrup (Optional)
- ½ teaspoon ground nutmeg
- ½ teaspoon ground cinnamon
- ½ teaspoon black pepper from the mill
- ¼ teaspoon salt
- 1 cup roasted pumpkin seeds assorted (green and/or yellow reserved)
- 1 tablespoon tamari
- ½ cup parsley chopped
Instructions
- In a medium pot, bring 8 cups of water to a boil. Place the pumpkin, onion, and garlic in a steamer basket. Cook for 10 minutes until the ingredients soften. Set the cooked ingredients aside.
- In the blender, transfer 1 cup of the cooking water, add ½ cup of the coconut flakes and blend until smooth and creamy. Scrape the edges from time to time. Spread ¼ cup of the coconut cream and set aside.
- Add 3 cups of the cooking water, the remaining coconut flakes, pumpkin, cooked onion and garlic, optional dates, nutmeg, cinnamon, pepper, and salt. Mix until obtaining a smooth and creamy consistency. To keep it warm, transfer the thick liquid to the pot and heat over low heat for 5 to 10 minutes.
- Meanwhile, place the assorted pumpkin seeds on a baking sheet lined with parchment paper and drizzle with tamari. Roast in the oven for 10 minutes.
- Divide into bowls and garnish with a tablespoon of coconut cream. Top with parsley and sprinkle with fresh pepper, if desired. Serve immediately.
- Placed in an airtight container in the refrigerator, this pumpkin soup will keep for three days.
Notes
- For more flavor, add this:
- Thai Red Curry - Sauté 2 tablespoons of red curry paste in ½ tablespoon of oil over medium heat. Cook for 2 minutes until really fragrant, then add it to the recipe.
- Ginger - Sauté 1 tablespoon of finely chopped ginger in ½ tablespoon of oil, then proceed to the recipe.
- Cumin, coriander, and smoked paprika - stir in ½ teaspoon of each of the spices. Turmeric, cilantro, and cayenne pepper - stir in 1 ½ teaspoon of ground turmeric and cilantro and ¼ teaspoon of cayenne pepper.
- If the soup is too sweet, try to balance the flavors with other tastes:
- Acidic ingredients - 1 teaspoon of lemon, apple cider vinegar, or white vinegar)
- Bitter ingredients - 1 ½ teaspoon of ground turmeric to retain color.
- Spicy ingredients - hot sauce, chili peppers, or ground dried peppers. If none of that works, double the recipe (without the sweet ingredient, of course).
- If the soup seems too runny during cooking, increase the heat so that the excess moisture evaporates. Do not leave it on high heat for too long: the soup thickens as it cools. Other solutions to thicken it involve adding a powdered thickener like flour, corn or potato starch, arrowroot, guar gum, or xanthan ... This also makes it possible to obtain a smooth result. If it is still too runny, add pasta, rice, tapioca, or potatoes to absorb the excess liquid.
Nutrition
Calories: 329kcal | Carbohydrates: 27g | Protein: 13g | Fat: 22g | Saturated Fat: 9g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Trans Fat: 1g | Sodium: 549mg | Potassium: 852mg | Fiber: 6g | Sugar: 12g | Vitamin A: 10530IU | Vitamin C: 23mg | Calcium: 77mg | Iron: 5mg
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