Prep time | 20 minutes Cook time | 55 minutes Serves | 8
Gluten – Free and Vegan
Indulge in the warm, comforting flavors of Creamy Pumpkin Soup made healthy and EASY! This delightful dish combines pumpkin, cauliflower and coconut cream to create a velvety texture without the extra calories. Packed with vitamins and antioxidants, this soup is not only delicious but also nourishing. Perfect as a cozy appetizer or a light meal, it’s a seasonal favorite that brings the essence of autumn to your table while keeping your health goals in check. Enjoy a bowl of guilt-free goodness that warms the soul!
What you need to do before you begin
Cauliflower: You will need one head of cauliflower, this will equate to about 5 cups of florets. Cauliflower blends smoothly when cooked and pureed, creating a rich, creamy texture without the need for heavy cream or butter. This makes it an excellent base for healthier soups.
Cauliflower is low in calories, making it a great way to bulk up soups without adding excessive calories or fat, helping in weight management. It is packed with vitamins C, K, and B6, as well as fiber and antioxidants, contributing to overall health and wellness.
Coconut Cream: Using coconut cream in your soup offers a variety of different benefits. Coconut cream adds a creamy, rich flavor that enhances the overall taste of the soup. Its subtle sweetness and tropical notes can elevate dishes, making them more enjoyable.
Coconut cream contains healthy fats, including medium-chain triglycerides (MCTs), which can provide quick energy and may support metabolic health. It also contains some vitamins and minerals, such as potassium and magnesium. It serves as an excellent dairy substitute in recipes, helping to create creamy soups that cater to those with dietary restrictions or preferences.
Step 1: CREATE YOUR BASE
On medium to high heat, in a large pot add your olive oil. Add in the onion and saute until translucent; this should take about 5 minutes. You can now add your garlic – cook and stir for another minute.
Turn the heat to high. You will now add the cauliflower, broth, pumpkin and coconut cream into the pot and bring to a boil. Add in the maple syrup, salt, pepper and stir. Reduce the heat to low and simmer for 35 minutes – you want your cauliflower to be tender.
Step 2: BLEND!
Remove from heat and set to the side for 10 minutes. Use a large blender and puree your soup until smooth for about 1 minute. Be very careful during this process!
Pour the soup back into the pot and simmer on low for 10 minutes. Grab a bowl and serve! Top with pumpkin seeds or chopped chives.
Another way to serve this soup is chilled, it is absolutely delicious and can be refreshing on a hot autumn day!
Ingredients
- 1 head of cauliflower, chopped
- 1 diced whole onion
- 1 tablespoon of minced garlic
- ½ tablespoon of olive oil
- 4 cups of chicken or vegetable broth
- 3 tablespoons of maple syrup
- 1 can unsweetened pumpkin puree
- 1 can of coconut cream
- Kosher salt and freshly ground black pepper
