Vegan Pumpkin and Carrot Soup
Bursting with flavour, this heart-warming vegan Pumpkin and Carrot soup is slightly spicy, naturally gluten-free and dairy-free, and can be cooked in 4 ways, including in your Instant Pot!
Serving: 4
Calories: 158kcal
Ingredients
- 2 tablespoon extra-virgin olive oil
- 1 large white onion, chopped
- 3 carrots, peeled and finely cubed
- 800 g pumpkin, peeled and finely cubed, (28 oz)
- 1 teaspoon fresh ginger, grated
- 2 fresh thyme sprigs, teared
- sea salt and black pepper to taste
- 1 liter hot vegetable stock, (4 cups)
For the spice mix:
- ¼ teaspoon ground nutmeg
- ½ teaspoon sumac
- ¼ teaspoon ground coriander
- ½ teaspoon hot paprika powder, (optional)
- ¼ teaspoon turmeric
To serve:
- vegan sour cream, or yogurt
- fresh cilantro
Instructions
- In a small bowl, combine all the spices together and set them aside until needed.
- Heat the olive oil in a large pot over medium high heat. Add in onion, carrots and pumpkin, followed by the thyme and spice mix. Sauté for 10 mins or until the vegetables begin to soften, then season to taste.
- Pour the stock and simmer for 10-15 mins, or until the veggies are cooked through.
- Turn off heat. Allow the vegetables to cool slightly, and remove one cup of stock from the pot. Transfer to a blender or food processor, and blend until smooth, adding set aside stock if necessary, until reaching desired consistency.
- Top with your vegan pumpkin soup with optional dairy-free sour cream or yogurt, and freshly chopped cilantro, and serve.
- Store leftovers in an airtight container in the fridge for up to 2 days, or in the freezer for up to 1 month.
Notes
You can use fresh pumpkin or canned pumpkin for this soup.
Store leftovers in an airtight container in the fridge for up to 2 days, or in the freezer for up to 1 month.
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Nutrition
Calories: 158kcal | Carbohydrates: 23g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1028mg | Potassium: 872mg | Fiber: 3g | Sugar: 11g | Vitamin A: 25199IU | Vitamin C: 23mg | Calcium: 65mg | Iron: 2mg
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.