Dairy-Free Pumpkin Vegetable Soup

Warm up with a hearty bowl of Dairy-Free Pumpkin Vegetable Soup, a nourishing one-pot meal perfect for crisp evenings or a cozy lunch. Packed with wholesome ingredients like carrots, celery, red bell pepper, and nutrient-rich spinach, this autumn-inspired recipe is brought to life with creamy pumpkin puree and a hint of coconut milk for a velvety, dairy-free base. The earthy blend of ground cumin, cinnamon, and nutmeg adds aromatic warmth, while the fresh parsley garnish gives it a finishing touch of brightness. Ready in just 45 minutes, this vegan-friendly soup is perfect for meal prepping or serving a crowd, making it a satisfying, flavorful option for anyone seeking a comforting, plant-based dish.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 2 medium, sliced carrots
• 2 sliced celery stalks
• 1 diced red bell pepper
• 15 ounces pumpkin puree
• 4 cups vegetable broth
• 1 cup coconut milk
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups, packed fresh spinach
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until translucent.

Step 3

Stir in the minced garlic, and cook for another 1 minute until fragrant.

Step 4

Add the sliced carrots, celery, and red bell pepper. Sauté for 5-6 minutes until the vegetables begin to soften.

Step 5

Stir in the pumpkin puree and mix well with the vegetables.

Step 6

Pour in the vegetable broth and coconut milk, stirring to combine the ingredients.

Step 7

Add the ground cumin, cinnamon, nutmeg, salt, and black pepper. Stir well.

Step 8

Bring the soup to a boil, then reduce the heat to low and let it simmer for 20 minutes, or until the vegetables are tender.

Step 9

Stir in the fresh spinach and allow it to wilt, cooking for an additional 2-3 minutes.

Step 10

Adjust seasoning to taste. If desired, blend the soup using an immersion blender for a smoother texture.

Step 11

Serve hot, garnished with fresh parsley.

Nutrition Facts

Serving size	(2551.5g)

Amount per serving	% Daily Value*
Calories	1191.9

Total Fat 51.2g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 8.9g
Cholesterol 8.5mg	0%
Sodium 5225.5mg	0%
Total Carbohydrate 165.3g	0%
Dietary Fiber 42.1g	0%
Total Sugars 68.3g
Protein 31.0g	0%

Vitamin D 0IU	0%
Calcium 641.7mg	0%
Iron 16.9mg	0%
Potassium 4978.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.0%

Protein: 10.0%

Carbs: 53.1%