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Home ยป Recipes

Spiced Pumpkin Soup - Vegan

12th November 2020 by Jamie Raftery Leave a Comment

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It's that time of year for nourishing comforting soups, stews, and curries. This delicious spiced vegan pumpkin soup is ideal for those cold Autumn days. It's easy to make and full of good nutrition. Impress your friends with this restaurant-style presentation.

pumpkin-soup-with wild-mushrooms-and-pumpkin-seeds
Roasted pumpkin soup with wild mushrooms

I love pumpkins

I was first introduced to pumpkins when working in the Michelin star kitchens of Gidleigh Park with Michael Caines back in 2008. Coming from the West of Ireland we only ever carved pumpkins at Halloween. We never actually had them as part of our dinner!

This Spiced Pumpkin Soup recipe is my rendition of the Pumpkin Soup recipe I learned to cook in Gidleigh Park as a 20-year-old commis chef. Adding in some warming spices inspired by my Asian culinary adventures.

I love pumpkins so much that I wrote an entire blog post about them! Please follow this link to learn all about this wonderous and versatile ingredient to incorporate into your recipes.

pumpkin-soup ingredients-laid-out before-cooking
Pumpkin soup ingredients ready to get cooking

Star Ingredients for Spiced Pumpkin Soup

I use Kabocha pumpkin for this soup. You can use whatever variety of local and seasonal pumpkins you find at your market.

To make this soup you will need:

  • Pumpkin
  • Olive oil
  • Shallots
  • Garlic
  • Ginger root
  • Turmeric powder
  • Cumin seeds
  • Water or vegetable stock
  • Coconut milk
  • Salt
  • Pepper

It's worth noting that different varieties of pumpkins will vary in color and flavor throughout the season.

For the garnish topping

This garnish is optional, it adds a nice restaurant-style presentation and provides some extra texture.

  • Roasted mixed mushrooms
  • Roasted shallots
  • Pumpkin seeds
fresh-pumpkin-display

Chefs Top Tip

By roasting the pumpkin first, you caramelize the natural sugars in the pumpkin. This will give a far superior flavor and texture than boiled pumpkin.

Comfort food

You are going to love this spiced pumpkin soup. Itโ€™s:

  • Warm
  • Comforting
  • Creamy
  • Smooth
  • Savory
  • Lightly spiced
  • Simple to make
  • Cost-effective
  • Satisfying
  • Nourishing
  • Healthy
pumpkin-soup-ready to-eat-with-the-raw ingredients.
Pumpkin and mushrooms, a true taste of Autumn

More recipes to try

  • Vegan tom yam soup
  • Vietnamese pho
  • Miso soup
  • Pumpkin pies oats
  • Pumpkin seed milk

We hope you enjoy this delicious recipe. We're happy to share it with you. If you make this recipe please let us know in the comments below what you think. We love seeing your recreations. Happy cooking friends!

๐Ÿ“‹ Recipe

pumpkin-soup-with wild-mushrooms-and-pumpkin-seeds

Spiced Pumpkin Soup

Jamie Raftery
Creamy spiced pumpkin soup with mixed mushrooms; Vegan, Gluten-Free, Healthy, Delicious.
5 from 1 vote
Print Pin Save Go To Collections ShopGo to List
Prep Time 15 minutes mins
Cook Time 20 minutes mins
Total Time 35 minutes mins
Difficulties Beginner
Course Soup
Cuisine International
Servings 4 portions
Calories 177 kcal
Allergens Gluten free, Grain free, Nut free, Sesame free, Soy free, Vegan

Equipment

  • Weighing scales
  • Chopping board
  • Chefs knife
  • Peeler
  • Saucepan - medium size
  • Oven
  • Tray
  • Spatula
  • Spoon

Ingredients
 
 

For the soup

  • 40 ml Olive oil
  • 40 g Shallots sliced
  • 3 each Garlic cloves
  • 10 g Ginger root small dice
  • 500 g Pumpkin cut into small wedges
  • 1 teaspoon Turmeric powder
  • 1 teaspoon Cumin seed
  • 100 ml Coconut milk
  • 600 ml Water - filtered
  • 1 teaspoon Pink salt
  • ยฝ teaspoon Black pepper - ground

Garnish

  • 100 g Mushrooms selection
  • 20 g Pumpkin seeds
  • 50 g Baby onion roasted
Prevent your screen from going dark while cooking

Instructions
 

  • Assemble all ingredients.
  • Peel and slice the onions, garlic and ginger.
  • Peel and slice the pumpkin into small wedges.
  • Add the pumpkin and ยฝ the olive oil to bowl and season with a pinch of pink salt. Add this to a baking tray and roast in a pre-heated oven at 180c for 25 minutes until lightly golden brown.
  • Meanwhile, add the remaining olive oil to saucepan and add the sliced onions, garlic and ginger, add a pinch of salt and saute gently for 4-5 minutes.
  • Next, add the cumin seeds and turmeric, cook out for another 4 minutes.
  • Now add the roast pumpkin, water and coconut milk.
  • Bring to a gentle simmer and cook out for 8-10 minutes.
  • Check seasoning, and add salt and pepper to taste.
  • Allow to rest for 5 minutes.
  • Add the soup to a blender and blitz for about 20 seconds on high until nice and smooth.
  • Pour into serving bowls ready to serve, otherwise pour into storage container.
  • This soup will last for up to 3 days in the refrigerator or 3 months in the freezer.

For the garnish

  • Roast the mushrooms and onions in olive oil with a small pinch of salt until golden brown and cooked.

To finish

  • Add the cooked mushrooms and pumpkin seeds to the top of the soup and serve

Nutrition

Nutrition Facts
Spiced Pumpkin Soup
Serving Size
 
200 ml
Amount per Serving
Calories
177
% Daily Value*
Protein
 
4
g
8
%
Carbohydrates
 
13
g
4
%
Fiber
 
2
g
8
%
Fat
 
13
g
20
%
Sugar
 
6
g
7
%
Sodium
 
595
mg
26
%
Potassium
 
612
mg
17
%
Vitamin A
 
10641
IU
213
%
Vitamin C
 
13
mg
16
%
Calcium
 
50
mg
5
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Alkalising, Anti-inflammatory, Gut health
Did you make this recipe?Tag @the_holistic_chef on social media and hashtag it #holisticchefacademy
fresh-pumpkin-soup-served-with-mushrooms

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5 from 1 vote (1 rating without comment)

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holistic-chef-jamie-profile-picture

Hi, I'm Jamie

I'm from Galway in the West of Ireland. I've been cooking in Michelin Star kitchens for most of my career. In 2015 I launched The Holistic Chef Academy to focus on the nutritional aspects of food.

Educate - Inspire - Empower became my mantra and mission. Currently, I'm living and cooking between Ireland and Thailand.

The Holistic Chef Academy is a place for discovering healthy and wholesome plant-based vegan recipes.

Read more about Jamie

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