Roasted Vegan Pumpkin Soup
Servings: 6
For this vegan pumpkin soup, I roast a whole sugar pie pumpkin with onion and garlic until caramelized, then blend it with coconut milk until silky and deeply flavored. Using real roasted pumpkin instead of canned makes all the difference.
Ingredients
- 2 pumpkins sugar pie pumpkin or another winter squash, about 4-4.5 pounds
- 2 tablespoon avocado oil divided
- 1 yellow onion peeled and cut into thick slices
- 5 garlic clove unpeeled
- 1 (14 ½-oz) can coconut milk
- ½ cup vegetable stock if needed
- sea salt, unrefined to taste
- black pepper, ground ground
Instructions
- Heat the oven to 425 °F. Line a rimmed baking sheet with parchment paper.
- Carefully cut the pumpkins in half with a sharp chef's knife. Scoop out the seeds and discard or save for another use.
- Rub the cut sides of the pumpkins with a little of the avocado oil. Toss the onion and garlic with the remaining oil. Arrange everything on the baking sheet, placing the pumpkins cut-side down, and sprinkle with salt.
- Roast until the pumpkin is tender and easily pierced with the tip of a paring knife, 30 to 35 minutes. Let cool slightly.
- Scoop the pumpkin flesh from the skins into a blender. Squeeze the garlic from its peels and add it with the onion and coconut milk. Puree until smooth, adding vegetable stock if the soup is too thick.
- Season with salt, pepper and any spices or herbs. If the soup isn't hot enough, warm it gently in a saucepan. Garnish and serve immediately.
Notes
- Instant Pot Method: For a faster soup, pressure cook the peeled pumpkin, cut into 1-inch cubes, with the onion, peeled garlic and 1 cup vegetable stock on high for 8 minutes, then quick release. Blend with the coconut milk; the flavor will be milder than roasted.
- Canned Pumpkin: Canned pumpkin works in a pinch, but make sure it's 100% pure pumpkin, not pie filling. Butternut or kabocha squash can stand in for the sugar pie pumpkins.
- Seasoning Ideas: Curry powder, smoked paprika or a pinch of cayenne all work well as the optional spices. Stir in cooked red lentils or white beans to make it more filling.
- Storing: Refrigerate leftovers in an airtight container for up to 4 days, or freeze for up to 3 months, and reheat gently on the stove.
Nutrition
Serving: 2cups, Calories: 171kcal, Carbohydrates: 32g, Protein: 5g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 84mg, Potassium: 1578mg, Fiber: 3g, Sugar: 13g, Vitamin A: 38635IU, Vitamin C: 43mg, Calcium: 104mg, Iron: 4mg
