Nutrient-Packed Vegan Pumpkin Soup
A smooth and creamy vegan pumpkin soup made with cauliflower, almond butter, and warming spices. Naturally sweetened with maple syrup, this fiber-rich, protein-packed soup is quick to make, low in saturated fat, and perfect for weeknight dinners or make-ahead meal prep.
Equipment
- 1 Dutch oven (medium or large)
- (1) Wooden spoon
- 1 Immersion Blender or Regular Blender
- 1 measuring cup
- 1 measuring spoon
Ingredients
- 2 tablespoons coconut oil or extra virgin olive oil
- 3 cups cauliflower florets 1 small head or ½ large
- 1 medium yellow onion diced
- ½ teaspoon kosher salt plus more to taste
- ¼ teaspoon ground black pepper plus more to taste
- 3 garlic cloves minced (about 1 tablespoon)
- ¾ teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon ground nutmeg
- 3 cups low-sodium vegetable broth plus extra as needed
- 1 15-ounce can pumpkin puree
- 3 tablespoons pure maple syrup
- 2 tablespoons almond butter
- 1 cup unsweetened almond milk
Instructions
- Heat the Oil: Begin by placing a medium or large Dutch oven over medium heat. Add 2 tablespoons of coconut oil or extra virgin olive oil. Allow the oil to warm for about 1–2 minutes, just until it shimmers slightly. This ensures the vegetables will sauté evenly without sticking to the pan. Properly heated oil helps release the flavors of aromatics later.
- Sauté the Vegetables: Add 3 cups of cauliflower florets and 1 diced medium yellow onion to the heated oil. Sprinkle in ½ teaspoon of kosher salt and ¼ teaspoon of ground black pepper to season the vegetables. Cook, stirring occasionally, until the onion becomes soft, translucent, and lightly golden, about 5 minutes. This step softens the cauliflower and builds a flavorful base for the soup.
- Toast the Spices: Add 3 minced garlic cloves (about 1 tablespoon), ¾ teaspoon of ground cumin, ½ teaspoon of ground coriander, and ¼ teaspoon of ground nutmeg to the sautéed vegetables. Stir continuously for 30 seconds to 1 minute until the spices become fragrant. Be careful not to let the garlic burn, as it can turn bitter. Toasting the spices enhances their aroma and deepens the soup’s flavor.
- Add Broth and Pumpkin: Pour in 3 cups of low-sodium vegetable broth, followed by 1 (15-ounce) can of pumpkin puree. Add 3 tablespoons of pure maple syrup and 2 tablespoons of almond butter. Using a wooden spoon, gently scrape any browned bits from the bottom of the pot. These bits are packed with flavor and help create a rich, well-rounded soup.
- Simmer the Soup: Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low and allow the soup to simmer uncovered for approximately 10 minutes, stirring occasionally. This softens the cauliflower completely and allows all the flavors to meld together. Keep an eye on the pot to prevent sticking or scorching.
- Incorporate Almond Milk: After the cauliflower is tender, pour in 1 cup of unsweetened almond milk. Stir thoroughly to combine. The almond milk adds creaminess without using dairy, giving the soup a smooth, velvety texture. Taste the soup at this stage and adjust seasoning with additional salt and pepper as needed.
- Puree the Soup: Use an immersion blender to blend the soup directly in the Dutch oven until completely smooth and creamy. If using a traditional blender, carefully transfer the soup in batches, filling no more than halfway to avoid hot liquid splatters. Blend until velvety and consistent. Return all blended portions to the Dutch oven and stir well to combine.
- Adjust Consistency and Seasoning: Check the soup’s consistency. If it feels too thick, gradually add extra vegetable broth, ¼ cup at a time, until it reaches your preferred texture. Taste again and adjust seasoning with salt and black pepper to your liking. Remember, the flavors will deepen slightly as the soup rests.
- Garnish and Serve: Ladle the soup into bowls and add optional garnishes such as roasted pumpkin seeds, finely chopped fresh parsley, or a sprinkle of pomegranate seeds for color and texture. Serve immediately while hot. The garnishes add crunch, freshness, and visual appeal, enhancing the overall experience.
- Enjoy or Store: Enjoy the soup immediately as a hearty, nutrient-packed meal, or let it cool slightly before transferring it to an airtight container for refrigeration or freezing. This soup is perfect for meal prep, as it reheats beautifully without losing its creamy texture or rich flavor.
Notes
- This soup is naturally sweetened with pumpkin puree and maple syrup, so you can adjust the sweetness to taste depending on the pumpkin’s natural flavor.
- Using almond butter adds creaminess and plant-based protein; you can substitute with cashew butter for a slightly different nutty taste.
- Low-sodium vegetable broth is recommended to better control the salt content. Taste before adding extra salt, especially if using salted nut butter.
- For a smoother texture, an immersion blender works best, but a high-speed blender can be used in batches. Be cautious with hot liquid to avoid splattering.
- Roasting the cauliflower before sautéing can add an extra layer of flavor if desired, but it’s optional for a quicker version.