Pumpkin Soup (Vegan)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
53%
Pumpkin Soup (Vegan)
60 min.
6
203kcal

Suggestions

Looking for a delicious and healthy way to enjoy a warm, comforting bowl of soup? Look no further than this mouthwatering Vegan Pumpkin Soup! This delightful recipe is not only vegan, vegetarian, gluten-free, and dairy-free, but it's also packed with nutritious ingredients that will leave you feeling satisfied and nourished. Ready in just 60 minutes and serving six, this soup is perfect as a main meal, antipasti, starter, or even a snack.

With a health score of 53, this pumpkin soup is a nutritious choice, boasting a caloric breakdown of 8.23% protein, 23.36% fat, and 68.41% carbs. The recipe calls for a mix of vegetables such as pumpkin, onions, carrots, leeks, and potatoes, along with aromatic spices like garlic powder, thyme, rosemary, and a hint of nutmeg. To keep it vegan-friendly, vegetable bouillon cubes and water are used instead of dairy products, and it's all cooked in olive oil for added flavor and health benefits.

Serve your Pumpkin Soup with a dollop of almond soy cream and some chunky bread on the side for a truly indulgent experience. Whether you're a vegan, vegetarian, or simply looking to enjoy a delicious and healthy meal, this Pumpkin Soup is sure to become a new favorite in your recipe collection. So, why not give it a try and see for yourself why it's a crowd-pleaser?

Ingredients

  • 350 pumpkin puree 
  • medium onion chopped
  •  carrots sliced
  •  leek sliced
  • medium potatoes diced
  • teaspoons garlic powder 
  • teaspoons thyme leaves 
  • teaspoons rosemary 
  •  vegetable cube 
  • liters water 
  • tablespoons olive oil 
  • pinch nutmeg 

Equipment

    Directions

    1. Fry the onions in the olive oil for five minutes, then add the leeks and carrot, and potatoes and fry for further 5 minutes.
    2. Add the garlic powder, herbs, stock cubes and season with salt and pepper.
    3. Add the pumpkin and water; stir well and simmer for 30 minutes until the carrots are soft.
    4. Blend or leave chunky and serve with alrpo soya cream and chunky bread.

    Nutrition Facts

    Calories203kcal
    Protein8.23%
    Fat23.36%
    Carbs68.41%

    Properties

    Glycemic Index
    63.26
    Glycemic Load
    16.79
    Inflammation Score
    -10
    Nutrition Score
    17.156956439433%

    Flavonoids

    Apigenin
    0.03mg
    Luteolin
    0.36mg
    Isorhamnetin
    3.67mg
    Kaempferol
    1.8mg
    Myricetin
    0.07mg
    Quercetin
    15.71mg

    Nutrients percent of daily need

    Calories:203.48kcal
    10.17%
    Fat:5.53g
    8.51%
    Saturated Fat:0.85g
    5.34%
    Carbohydrates:36.46g
    12.15%
    Net Carbohydrates:29.8g
    10.84%
    Sugar:8.05g
    8.95%
    Cholesterol:0mg
    0%
    Sodium:280.38mg
    12.19%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:4.39g
    8.77%
    Vitamin A:14457.5IU
    289.15%
    Vitamin C:33.54mg
    40.66%
    Fiber:6.66g
    26.64%
    Vitamin B6:0.53mg
    26.56%
    Manganese:0.49mg
    24.31%
    Vitamin K:25.46µg
    24.25%
    Potassium:816.84mg
    23.34%
    Copper:0.3mg
    15.09%
    Magnesium:58.61mg
    14.65%
    Folate:54.26µg
    13.57%
    Iron:2.41mg
    13.4%
    Phosphorus:123.48mg
    12.35%
    Vitamin B1:0.17mg
    11.16%
    Vitamin E:1.66mg
    11.07%
    Vitamin B3:1.8mg
    9.02%
    Calcium:77.9mg
    7.79%
    Vitamin B5:0.75mg
    7.53%
    Vitamin B2:0.11mg
    6.61%
    Zinc:0.7mg
    4.69%
    Selenium:1.34µg
    1.92%
    Source:Food.com