Pumpkin Soup (vegan)


Who says you can’t have a thick, creamy soup that happens to be vegan? Well, here it is, creamy without the cream, and sweet without the sugar. Dense in nutrients and incredibly light. It’s quite simple to make, and it can be enjoyed by everyone in the family, including a pre-teething baby!

What I love most about this hearty soup is the sweet-spiced aroma, making it a perfect warm treat in cold weather.We also love the bright orange color, thanks to its high beta carotene content . Beta carotene, a precursor to vitamin A, is an  anti-oxidant well-known to be present in pumpkin, carrots, and sweet potatoes (all of which are found in this soup!), and studies have shown its effectiveness in lowering the risks of developing cancer, heart disease, or even mental decline.  Also, if you can tolerate hot soups during the summer, you’re in for a plus–beta carotene is great for tanning! 

Pumpkin soup

Come to think of it, at only 35 calories per 90 gram bowl, that’s such a great bargain! The package not only includes tons of Vitamin A, but calcium, vitamin E, thiamin, niacin, folate, phosphorus, zinc, manganese, vitamin C, iron, vitamin K, and much more!

This is all what it takes (makes 8-10 bowls):

1 small butternut squash (or half a small pumpkin)

3 carrots

2 sweet potatoes

1 large onion, coarsely chopped

1 clove garlic, crushed

1/2 tsp cinnamon

1/2 tsp black pepper

1 tbsp chives (optional)

3 bay leaves (or 1 bouquet garni)

2 organic vegetable bouillons (optional)

salt, to taste

10-12 cups of water (depending on how thick you prefer it)

1 tbsp rapeseed oil (optional)


1. With or without oil, roast the onion chunks for 2-3 minutes. Add in the crushed garlic clove, stir for another minute, and then add the cinnamon and black pepper.

2. Add the water, the bouillons, chives, bay leaves, carrots, sweet potatoes, and pumpkin chunks. Bring to a boil and simmer for about 30 minutes (until the vegetables are soft enough to be blended).

3. Remove the bay leaves before you pour everything else into a food processor (or blender). Blend for 2-3 minutes, or until you have a thick, smooth soup. Add the salt and serve.

Enjoy! 🙂

Categories: Kids Love..., Recipes, Vegan

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