Kevin's Pumpkin Soup from the Grand Canyon

Warm up with the cozy, autumnal flavors of *Kevin's Pumpkin Soup from the Grand Canyon*, a silky, spiced vegan soup that’s as nourishing as it is flavorful. This delightful blend of pumpkin purée, creamy unsweetened coconut milk, and aromatic fall spices like cinnamon, nutmeg, and cumin creates a comforting dish perfect for chilly days. The toasted pumpkin seeds and optional fresh parsley garnish add a delightful crunch and a pop of color, elevating each bowl into a feast for the senses. With just 15 minutes of prep time and simple, wholesome ingredients like vegetable broth, garlic, and a touch of maple syrup for sweetness, this soup is as easy to make as it is delicious. Perfect for cozy nights in, holiday gatherings, or a crowd-pleasing appetizer, this vegan pumpkin soup is sure to become a fall favorite.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 4 cups pumpkin puree
• 4 cups vegetable broth
• 1 cup unsweetened coconut milk
• 1 medium-sized yellow onion
• 3 large garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon ground cinnamon
• 0.5 teaspoons ground nutmeg
• 1 teaspoon ground cumin
• 0.5 teaspoons paprika
• 2 tablespoons maple syrup
• 1 teaspoon salt
• 0.25 teaspoons black pepper
• 0.25 cup pumpkin seeds
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Peel and finely dice the yellow onion. Mince the garlic cloves.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and cook for 5-6 minutes until translucent.

Step 3

Add the minced garlic to the pot and cook for 1 minute, stirring frequently to prevent burning.

Step 4

Stir in the ground cinnamon, nutmeg, cumin, and paprika. Cook for 1 minute to toast the spices and release their aroma.

Step 5

Add the pumpkin puree and vegetable broth to the pot. Stir well to combine.

Step 6

Bring the mixture to a simmer, reduce the heat to low, and let it cook for 15 minutes, stirring occasionally.

Step 7

Stir in the coconut milk, maple syrup, salt, and black pepper. Allow the soup to simmer for another 5 minutes.

Step 8

Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until creamy.

Step 9

Taste the soup and adjust the seasoning if needed.

Step 10

Toast the pumpkin seeds in a dry skillet over medium heat for 2-3 minutes until lightly golden and fragrant.

Step 11

Serve the pumpkin soup hot, garnished with toasted pumpkin seeds and chopped fresh parsley, if desired.

Nutrition Facts

Serving size	(2393.0g)

Amount per serving	% Daily Value*
Calories	1605.4

Total Fat 86.6g	0%
Saturated Fat 21.2g	0%
Polyunsaturated Fat 20.3g
Cholesterol 19.6mg	0%
Sodium 4792.0mg	0%
Total Carbohydrate 189.8g	0%
Dietary Fiber 46.0g	0%
Total Sugars 78.4g
Protein 41.2g	0%

Vitamin D 0IU	0%
Calcium 964.9mg	0%
Iron 24.3mg	0%
Potassium 4256.2mg	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: 45.8%

Protein: 9.7%

Carbs: 44.6%