Soy-Free Pumpkin Vegetable Soup

Dive into the comforting flavors of fall with this Soy-Free Pumpkin Vegetable Soup, a wholesome and creamy dish that's perfect for cozy evenings. Packed with nutrient-rich vegetables like carrots, celery, and potato, this hearty soup gets its velvety texture from canned pumpkin purée and coconut milk, making it completely dairy-free and soy-free. A fragrant medley of ground cumin, cinnamon, and nutmeg adds warming spice, while fresh parsley provides a burst of freshness in every bowl. Ready in just 45 minutes, this easy-to-make soup is a family-friendly option that’s ideal for meal prep or casual dinners. Whether you’re following a soy-free diet or simply craving a comforting and nutritious meal, this pumpkin vegetable soup delivers bold flavors and creamy indulgence with every spoonful. Serve it with crusty bread or a fresh salad for a complete meal!

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, diced carrots
• 2 diced celery stalks
• 1 medium, peeled and diced potato
• 4 cups vegetable broth
• 1 can (15 ounces) canned pumpkin puree
• 1 cup coconut milk
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon nutmeg
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped (optional for garnish) fresh parsley

Directions

Step 1

In a large pot, heat the olive oil 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 an additional 1 minute until fragrant.

Step 4

Add the diced carrots, celery, and potato to the pot, stirring to combine with the onions and garlic.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover, and simmer for 15 minutes or until the vegetables are tender.

Step 7

Stir in the canned pumpkin puree and coconut milk, mixing until fully incorporated.

Step 8

Add the ground cumin, ground cinnamon, nutmeg, salt, and black pepper. Stir the spices into the soup until well combined.

Step 9

Allow the soup to simmer for an additional 5-10 minutes, stirring occasionally.

Step 10

Using an immersion blender, carefully puree the soup until smooth. Alternatively, transfer the soup in batches to a countertop blender.

Step 11

Taste and adjust seasoning with more salt and pepper if needed.

Step 12

Ladle the soup into bowls and garnish with fresh parsley if desired.

Step 13

Serve warm and enjoy!

Nutrition Facts

Serving size	(2522.5g)

Amount per serving	% Daily Value*
Calories	1329.2

Total Fat 57.2g	0%
Saturated Fat 12.1g	0%
Polyunsaturated Fat 10.9g
Cholesterol 13.0mg	0%
Sodium 5424.7mg	0%
Total Carbohydrate 186.8g	0%
Dietary Fiber 40.3g	0%
Total Sugars 66.5g
Protein 31.2g	0%

Vitamin D 0IU	0%
Calcium 585.8mg	0%
Iron 15.0mg	0%
Potassium 5285.9mg	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: 37.1%

Protein: 9.0%

Carbs: 53.9%