Healthy Pumpkin Soup
This Healthy Pumpkin Soup is made with a few cans of pumpkin puree, coconut milk and warm spices. This vegan soup is creamy, delicious and ready in only 25 minutes!
Servings: 8 servings
Calories: 148kcal
Ingredients
- 2 medium onions chopped
- 3 large garlic cloves chopped
- 1 tbsp oil for frying
- 1/4 tsp pumpkin pie spice
- 2 cups vegetable broth low sodium
- 2 x 14 oz cans pumpkin puree 3 cups
- 14 oz can coconut milk full fat or low fat
- 1 tsp salt
- Ground black pepper to taste
- 1 tbsp soy sauce I used Bragg's liquid aminos
- 1/2 cup pumpkin seeds optional
Instructions
- Preheat medium size pot on medium-high heat and swirl oil to coat. Add onions and garlic, saute for 5 minutes, stirring occasionally. Add pumpkin pie spice and cook for another 30 seconds, stirring frequently.
- Add broth, pumpkin puree, coconut milk, salt and pepper. Bring to a boil, cover and cook on low heat for 15 minutes.
- Turn off the heat and using an immersion blender, blend until smooth and creamy. Add soy sauce to taste and stir.
- Serve hot topped with roasted pumpkin seeds if you like.
- Optional Roasted Pumpkin Seeds: Preheat medium size skillet on low heat, add pumpkin seeds and cook until toasted, stirring occasionally. Add soy sauce, quickly stir to coat and toast for a few more seconds. Remove from heat.
Notes
- Store: Refrigerate covered for up to 5 days.
- Freeze: In a glass airtight container for up to 3 months.
Nutrition
Serving: 1cup | Calories: 148kcal | Carbohydrates: 7g | Protein: 2g | Fat: 14g | Saturated Fat: 11g | Sodium: 419mg | Fiber: 2g | Sugar: 3g