Easy Pumpkin Soup without Garlic Recipe
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For a thicker pumpkin soup without cream, this hearty and satisfying vegan soup with roasted vegetables is the perfect winter warmer. It's a nutritious and delicious choice that's easy to make and sure to please.note - ingredients can be approximate
Equipment
Ingredients
- 1 kg (2 lb) pumpkin , see note 1
- 150 g (5 ½ oz) brown onion
- 30 g (2 tablespoon) butter, see note 2
- 15 g (2 tablespoon) flour
- 500 ml (2 cups) milk, see note 2
- 30 g (2 tablespoon) olive oil
- 10 g (2 tablespoon) cumin, optional, recommended
- 10 g (2 tablespoon) oregano, optional, recommended
- salt and pepper, to taste
Instructions
Preparation
- Preheat oven to 180°C (360°F). Line baking tray with aluminium
- Cut 1 kg (2 lb) pumpkin and 150 g (5 ½ oz) brown onion into even sized pieces (approx. 1inch sized) and place on a baking tray. Drizzle with 30 g (2 tablespoon) olive oil , 10 g (2 tablespoon) cumin, 10 g (2 tablespoon) oregano, salt and pepper.
- Bake for approx. 40minutes or until the pumpkin has softened. Remove and let cool.
Roux
- Make a roux by slowly melting 30 g (2 tablespoon) butter on a pan with the 15 g (2 tablespoon) flour until a paste forms. Once combined, add 500 ml (2 cups) milk and stir until thickened.
Blend
- Add cooked 1 kg (2 lb) pumpkin , 150 g (5 ½ oz) brown onion and roux to your mixing appliance and process until smooth. If you prefer a thinner soup, add more milk.
Serve
Notes
Note 1 - Pumpkin
I've used both Kent and Butternut Pumpkin (butternut squash) for this recipe multiple times. Both work well, but kent will soften in the oven slightly quicker. Adjust your baking time depending on your choice of pumpkin
Note 2 - Dairy
Substitute for dairy-free alternatives. I've used dairy-free butter and margarine, as well as both soy and oat milk. I wouldn't recommend Almond as it is quite watery and you won't have the rich creamy flavour.
Storing
Allow the thick pumpkin soup to cool completely at room temperature for no more than 2 hours. Once cool, transfer to an airtight container. Store pumpkin soup in the refrigerator for up to 3-4 days.
Reheating
Stovetop. Reheat over medium heat, stirring continuously for approx. 10 minute or until warmed through.
Microwave. Heat on medium on 1 minute intervals, stirring each time for approx. 2-3 minutes.
Freeze
Freeze for up to 3 months in ziplock, cubes or freezer-safe container (leaving headroom for expansion).
Nutrition
Calories: 307kcalCarbohydrates: 31gProtein: 8gFat: 19gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gTrans Fat: 0.2gCholesterol: 32mgSodium: 106mgPotassium: 1180mgFiber: 3gSugar: 15gVitamin A: 21754IUVitamin C: 26mgCalcium: 285mgIron: 5mg
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