Halloween Pumpkin Soup (Using Carving Leftovers)
This vegan pumpkin soup is a great way to reduce Halloween pumpkin waste. Featuring spices and creamy coconut milk, it's also gluten-free.
Ingredients
- 1 medium carving pumpkin (see notes)
- 1 tablespoon olive oil
- 2 onions, roughly chopped
- 2 carrots, roughly chopped
- 4 cloves garlic, roughly chopped
- 2 teaspoons ground cumin
- 2 teaspoons garam masala
- 1 teaspoon chilli powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried sage
- ¾ cup (200 ml) coconut milk
- 5 cups (1.2 litres) vegan stock
- Salt and pepper to taste
Instructions
- Cut a disc out of the top of your pumpkin, then scoop out the seeds and stringy/slimy bits (you can roast the pumpkin seeds for a delicious and nutritious snack). Using a strong spoon, scrape out as much flesh as you can from the inside of the pumpkin and transfer this to a bowl. It takes a bit of work, but you're aiming to get the walls down to around 1 cm thick. For a pumpkin weighing between 2-3 kg, you should be able to get somewhere between 700 grams and 1.2 kilograms of flesh.
- Next, heat the oil in a large saucepan and add the roughly chopped onion and carrot. Season with salt and pepper and soften on a low/medium heat for 6-8 minutes.
- Stir in the chopped garlic and cook for another couple of minutes, followed by the ground cumin, garam masala, chilli powder, smoked paprika, and dried sage. Mix well and cook for a minute or so.
- Next, add the coconut milk, vegan stock, and pumpkin. Stir well to combine and bring to a gentle simmer. Once simmering, reduce the heat, cover with a lid, and cook for 15 minutes or until all the veg is tender.
- Once the veg is soft, turn off the heat and blitz thoroughly using a hand blender. Adjust the seasoning to taste, then serve as it is or with plant-based crème fraiche or homemade cashew cream and thinly sliced spring onions.
Notes
Quantity: This recipe should provide six smaller servings along with some fresh bread, or four larger servings.
Pumpkin size: I managed to get around 750 grams (1.5 lb) of flesh from a 2 kg (4.5 lb) pumpkin. Depending on the amount of pumpkin you have, you may want to add extra stock and/or seasoning.
Other squash: You can make this recipe with any winter squash (i.e. other pumpkins, butternut squash, spaghetti squash). These tend to have more flavour, so it’s up to you if you want to tone down the spices and let that flavour come through more. Depending on the variety, you may want to peel the squash before deseeding and chopping up the flesh. The cooking time in this recipe may also increase depending on the size of the chunks.
Coconut milk: If you don't want to use full-fat coconut milk, you could replace this with light coconut milk or simply use more stock.
Extra heat: If you like your food with a kick, add more chilli powder or include fresh chilli.
Larger blender: I find that a hand blender is good enough to achieve a smooth consistency, but you could also transfer the soup to a larger blender. If doing so, you may need to blend in batches.
Gluten-free: If you need to ensure that this recipe is 100% gluten-free, use a vegan stock that is certified or labelled as such.
Storage: Store this soup in the fridge for up to four days or in the freezer for up to six months.
If you liked this recipe, you might also enjoy:
- Pumpkin and Sweet Potato Soup
- Vegan Butternut Squash Risotto
- Vegan Scotch Broth
- One-Pot Sweet Potato Chilli
- Vegan Butternut Squash Pasta Bake
- Easy Vegan Pea and Mint Soup
- Vegan Cauliflower Cheese Soup
- Vegan Carrot and Coriander Soup
Nutrition
Calories: 154kcalCarbohydrates: 17gProtein: 3gFat: 10gSaturated Fat: 7gSodium: 223mgPotassium: 679mgFiber: 3gSugar: 6gVitamin A: 15019IUVitamin C: 17mgCalcium: 59mgIron: 3mg
Nutrition Facts
Halloween Pumpkin Soup (Using Carving Leftovers)
Amount Per Serving
Calories 154
Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 7g44%
Sodium 223mg10%
Potassium 679mg19%
Carbohydrates 17g6%
Fiber 3g13%
Sugar 6g7%
Protein 3g6%
Vitamin A 15019IU300%
Vitamin C 17mg21%
Calcium 59mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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