Simple Vegan Pumpkin Soup
Pumpkins are in abundance this time of year and so many are wasted during Halloween activities, but they are delicious and make a quick and easy vegan pumpkin soup.
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Once you dip your spoon into this creamy vegan pumpkin soup you’ll be hooked! It’s rich and flavourful and is guaranteed to warm you up on a cool autumn day.
This soup is a really easy way to make use of leftover pumpkin flesh, with delicious results.
Three simple steps to the perfect pumpkin soup
1. First, add some flavour. Heat onion, garlic, and sage in a pan with oil and cook for a few minutes.
2. Then, the main event. Add your carved out pumpkin flesh and vegetable stock to the pan and simmer until the pumpkin is soft.
3. Finish with a splash of soya cream and blend until smooth. Voila!
How to carve your pumpkin sustainably
Pumpkin carving is a fun activity, but it can be wasteful if done incorrectly.
Using carved out pumpkin pieces in vegan recipes like this one is a great start, and there are plenty of other ways to avoid wasting your pumpkin this Halloween.
Carve your pumpkin using a sharp, serrated knife for best results, and reserve parts as you scoop them out.
Seeds can be cleaned and kept for eating or for planting. Soft pulp can be used in pumpkin puree, while firmer chunks of pumpkin are great for roasting. Even carved out bits of pumpkin skin can be edible if cooked until tender.
Any parts of the pumpkin that you don’t want to eat can be shared with local birds in your garden, or composted.
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 6
Rating:
Servings: 6
Ingredients
Method
Ingredients
(Servings: 6)
- 0.16666666666667 0.16666666666667 tbsp vegetable oil
- 0.16666666666667 0.16666666666667 onion, sliced
- 0.33333333333333 0.33333333333333 cloves garlic, puréed
- 0.16666666666667 0.16666666666667 tbsp dried sage
- 140 140 ml vegetable stock
- 0.16666666666667 0.16666666666667 kg pumpkin, peeled and chopped
- 16.666666666667 16.666666666667 ml soya cream
- To decorate
- 3.3333333333333 3.3333333333333 ml soya cream
- handful pumpkin seeds
- handful fresh parsley
Method
- Add the vegetable oil, onion, garlic and sage to a saucepan over a medium heat and cook for 3-4 minutes. Then add the vegetable stock and pumpkin and bring to the boil, simmer for 20-25 minutes until the pumpkin is soft.
- Add the soya cream and use a stick blender to blend until smooth, season to taste. To finish, drizzle with the remaining soya cream and top with the pumpkin seeds and parsley.
Nutritional information per serving (213g): Calories 110, Fat 6.2g, Saturates 0.6g, Carbohydrate 14g, Sugars 5.4g, Fibre 1g, Protein 3.1g, Salt 0.75g
Want more cosy autumn recipes? Browse our vegan pumpkin recipes
