This vegan pumpkin soup is a nutritious and versatile dish that offers numerous health benefits. Pumpkin is a great source of vitamins A and C, fiber, and antioxidants, which support eye health, boost the immune system, and aid digestion. The creamy cashews provide healthy fats, protein, and additional nutrients, enhancing the soup’s texture and flavor. The blend of spices adds, not only warmth and depth, but also potential anti-inflammatory benefits. Whether enjoyed as a quick weeknight meal or presented as a festive main dish inside a hollowed-out freshly roasted pumpkin, this soup is a delicious and wholesome option for any occasion.
Prep Time: 20 mins | Additional Time: 20 mins | Total Time: 40 mins | Servings: 4
Ingredients:
- 2 tablespoons extra-virgin olive oil
- 1 cup chopped yellow onion
- 1 cup chopped celery
- 1 tablespoon minced garlic
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- ½ teaspoon ground ginger
- ½ teaspoon ground pepper
- 1 (15 ounce) can unseasoned pumpkin puree
- 3 cups reduced-sodium vegetable broth
- ½ teaspoon salt
- ¾ cup coarsely chopped unsalted roasted cashews, divided
- ¼ cup chopped scallions
- ½ teaspoon smoked paprika
Directions:
- Heat oil in a large saucepan over medium-high heat. Add onion and celery; cook, stirring occasionally, until softened, about 7 minutes. Add garlic, turmeric, cumin, ginger and pepper; cook, stirring constantly, until fragrant, about 1 minute. Add pumpkin, broth, salt and 1/2 cup cashews. Bring to a boil over high heat. Reduce heat to medium-low to maintain a simmer; cover and simmer until the vegetables are tender and the cashews are soft, about 15 minutes.
- Pour the soup into a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 30 seconds (use caution when blending hot liquids). (Alternatively, process the soup in the pot using an immersion blender on high speed for 1 to 2 minutes.) Ladle the soup evenly into 4 bowls (or pumpkins, see Tip); sprinkle with scallions, paprika and the remaining 1/4 cup cashews.
Tip: To make Pumpkin Soup Bowls: Preheat oven to 350 degrees F. Cut off and discard tops from 4 small pumpkins (pie pumpkins work well). Scoop out and discard pulp and seeds, removing as much pulp as possible. Brush the pumpkin insides with a little olive oil and, if desired, sprinkle with salt and pepper. Arrange the pumpkins, cut-sides up, on a baking sheet. Bake until the inside flesh is tender when pierced with a fork, 20 to 30 minutes. Let cool slightly before filling with soup.
Nutrition Facts:
Serving Size 1 1/2 cups; Calories 298; Total Fat 19g; Saturated Fat 4g; Sodium 449mg; Total Carbohydrate 29g; Dietary Fiber 7g; Total Sugars 9g; Protein 7g; Vitamin C 13mg; Calcium 97mg; Iron 5mg; Potassium 601mg
