It’s October, spooky season, we’re focusing on vitamin A this month. And what’s high in vitamin A? Pumpkins. I’m sorry if anyone isn’t a fan, but I’m going a bit pumpkin crazy this month. First up we have this cream of pumpkin soup recipe. A light, but creamy dish that’s super easy to make with one pan and only a handful of ingredients.
Vitamin A Sources
The vitamin A source in this recipe is very obvious, pumpkins, of course. Pumpkins contain 426µg per 100g. The average culinary pumpkin weighs around 1kg, so this recipe contains around 250g of pumpkin per serving. Per serving, that’s 1065µg, which is 177% of the RDA of retinol equivalent vitamin A.
Remember the body can store vitamin A, so you don’t need the full amount daily. Likewise, if you consume more than you need in one day, your body can use it later.
Nutritional Information
I used the Alpro soy cream for this recipe, which is surprisingly low calorie, which means that the total calories per serving of this soup is only 163kcal per serving. As this dish contains minimal ingredients, there isn’t a lot going on nutritionally that doesn’t come from the pumpkin. Per serving, without the optional seeds, this dish provides 4g of protein, 2g of fibre and 50% of your daily B2, 30% of the RDA of vitamin C plus around 20% of your daily vitamin E.
Vegan Cream of Pumpkin Soup Recipe
Easy creamy fall soup recipe with only a handful of ingredients. I opted to keep this simple with the sweetness of the pumpkin and maple syrup with a slight hint of seasonal spice from the nutmeg. Perfect soup for a warming light lunch.
This recipe is gluten free, dairy free, nut free and vegan. It does contain soy.
If anyone wishes to exclude the soy, the soy cream can be swapped out for coconut milk for an equally creamy recipe. More spices may need to be added to balance the flavours if you opt for coconut milk though.
Vegan Cream of Pumpkin Soup Recipe
Ingredients
- ½ large culinary pumpkin cubed
- 1 tsp ground nutmeg
- 2 tbsp maple syrup
- 2 cups vegetable stock
- 100 ml single soy cream
Optional extra
- 2 tbsp mixed seeds per person
- Light pinch of chilli powder
Instructions
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Heat 1 tsp olive oil in a large saucepan. Add pumpkin and nutmeg to the pan, then cook for 8-10 mins, stirring occasionally until it starts to soften and turn golden. Then add the maple syrup and cook for 2-3 minutes.
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Pour the vegetable stock into the pan and season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft.
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Pour the cream into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency, you can pour the soup through a fine sieve.
Optional extra
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Add the seeds to a frying pan and cook until they’re about to pop, toss with the chilli powder and serve on top of your soup.
Serve and enjoy!
Have you made any spooky season inspired pumpkin recipes yet this year? Do you like the sound of this simple pumpkin soup recipe?
Until next time,
Sophie
Another delicious looking recipe! Thanks for sharing.
I’ve actually never tried anything Pumpkin flavoured before, and I totally feel like I’m missing out after reading this receipe. Your cream of pumpkin soup sounds absolutely delicious and looks incredible, I think I will have to try this out!
Great recipe! Thank you for sharing! I haven’t had pumpkin soup in ages!
This sounds great. My husband is IN LOVE with all things pumpkin and my favourite part about the autumn season is that it’s finally soup/stew weather. Can we say ‘perfect combination’?? I’m going to have to show this to him – I think we just found a perfect meal for this week!
Flora and I went pumpkin picking at the weekend and she talked me into buying FAR TOO MANY pumpkins because “they look pretty”. So I am going to be haunting your blog and Pinterest for recipe inspo to try and use as many of them as possible. This looks yummy, it will be first on the list, thank you, Sophie! x
This soup looks gorgeous Sophie! This is the perfect recipe for Autumn x
Lucy | http://www.lucymary.co.uk
I haven’t made any pumpkin recipes yet this month, I always forget how good pumpkin tastes as it’s not something that I have very often. This soup looks great though, I absolutely love making soups, especially when it does get a bit cooler. I’m probably going to be making quite a lot of soups in the next couple of months! xx
I’ve not really tried anything pumpkin flavoured to be honest, but this sounds absolutely delicious. I love that it only has a few ingredients and seems really straightforward to make rather than having to spend ages buying random ingredients. Another great sounding recipe, thank you!
I love pumpkin soup! So cool that there’s a vegan option to still make it very creamy.
Your soup recipes always look unreal! I feel like I can smell it through the screen
This sounds really good with the pumpkin and the maple syrup together!
I’ve never tried pumpkin soup before but it sounds delicious.
Looks delicious and very apt for this time of year. Thanks for sharing
I feel like this is the only month we can go pumpkin crazy! That’s interesting to learn how the body stores vitamin A – so the key is to have a good amount of say for example this pumpkin soup (looks AMAZING based on your photo!) but! even if you have too much, your body can still utilize it!
I feel like fall is like the transition period to the soup season top tier that is winter season – so we start of with light soups like with pumpkin and maybe some lentil soup too!
I actually don’t remember the last I made pumpkin soup – team orange lentil soup – so this is definitely going in my favorites to make sometime soon! Just need to get some pumpkin!
Sahara
https://www.saharasdreams.com/
This looks amazing! I have to say I’ve only had pumpkin a handful of times in my life so I can’t actually remember what it tastes like off the top of my head. TBH I have no clue why I don’t eat it more because it sounds like the sort of thing that I’d love! I’ll be adding your recipe to my list of soups to make x
https://www.femaleoriginal.com
Ooh this sounds great! ☺️
Your recipes are the best! I love that it includes pumpkin as at this time of year it’s perfect!
Love Lozza x
http://girlygabble.com
I’ve never made pumpkin soup (I usually use it for PSLs and cookies) but this sounds amazing! I didn’t realise pumpkins had so much vitamin A.
Sounds yum!
This looks super yummy & I feel like I’ve got to make it for Halloween!
Char | charlotterick.com xx
I’m ~finally~ going to stock up on pumpkin this weekend, so I need to give this recipe a go! I need more savoury pumpkin options in my life haha
This looks so, so good and I have pumpkins on hand! Any soup that turns out delicious and creamy is a soup I can enjoy for days.
So far we have had spicy bean soup and butternut squash soup, as well as baked apples. 🙂
Wow, this looks amazing!
This sounds amazing! I wonder if I could try it with the squash I bought today? I haven’t yet picked up a pumpkin this year.
Absolutely! It would work with anything along those lines, squash or sweet potato etc x
I LOVE making soups during the Fall, but I haven’t made a pumpkin soup yet so I should definitely make this one b/c it looks delicious!
I love your fabulous 5 ingredient homemade pumpkin soup. So hearty and delicious and done in just a half hour. Talk about Fall soup perfection made easy!
I made a pumpkin soup the other week and I absolutely hated it. We tried it as a stew and as a soup and I just… *retch*. It had curry powder in it which I think might have been the thing that ruined it because it kinda just tasted like odd curry sauce from the Chinese? Ugh. But I’d be willing to try it again – I like the sound of the ingredients in this one much more!
It looks absolutely delicious if I am honest, but I just really hate the smell of pumpkins, perhaps this would change my mind x
This sounds amazing and perfect this time of year xx
This pumpkin soup looks and sounds divine! I didn’t know that the body stored vitamin A in that way, so I’m happy I read this blog post for that cool bit of info!
I know I’m different from so many others, but I’m not a fan of pumpkin scented or tasting anything! I do love soup though! x
Beautylymin
I love soup at this time of the year and this one sounds so good x
Oh my gosh! This sounds delicious! Love discovering new pumpkin recipes because I buy so many and it’s so important to remember to use them for food too! xx
Oh wow this sounds and looks delicious! Perfect for this time of year too.
This is so perfect for this time of year! I’ve never cooked with pumpkin before but I’m definitely tempted to try this xx
Tiffany x http://www.foodandotherloves.co.uk