Vegan Pumpkin Soup Recipe (Low Cal)

This pumpkin soup recipe is simple, fast yet delicious and best soup you will make during the fall. Creamy, vibrant, rich yet very low in calories devoid of any cream or butter is this pumpkin soup for you. Serve with some croutons or toasted walnuts as starter or with a toast and salad to make a meal out of it! Here is how to make easy pumpkin soup recipe with step by step photos.

Pumpkin or yellow pumpkin as we call it in India is one of the healthiest veggie that we should include in our diet. it is a power house of nutrition. It is a good source of vitamin a, c, beta carotene. It also boosts the immune system. In India pumpkin sambar, halwa, chutney recipes along with soup.

Pumpkin soup is one of the most popular soup recipe across the globe. There are many variations with pumpkin soup recipe. You can make it as a simple home style soup or something exotic too. This is the recipe of easy and delicious soup made with yellow pumpkin.

The best part of the recipe shared here is you can make it one pot or a pressure cooker in 20 flat minutes. If you have a hand blender you can blend soup in the same pot too. This is one of the rich and creamy soup that tastes wonderful without any cream or butter.

This pumpkin soup tastes wonderful on a cold rainy day when dad piping hot. Also this is a low cal recipe and suitable for weight watchers too. It tastes very smooth, airy and creamy and just delicious.

Serve pumpkin soup hot with a garnish of toasted walnuts as I did here or with croutons. While serving for toddlers and kids you can add a swirl of sour cream or fresh cream or even a drizzle of hung curd will be good.

Pumpkin Soup Ingredients:

To make this simple pumpkin soup you need 6 ingredients straight. No frills, no fancy ingredients and no complicated steps involved in this recipe.

The star ingredient is yellow pumpkin that is firm and fresh. Next use good quality olive oil as we are using a very small amount and we need the best. For flavor I have used minced ginger garlic and the soup is seasoned with plain slat and pepper.

Can You Add Fresh Cream In This Soup?

You can absolutely add a swirl of fresh cream while serving or just towards the end of making the soup. While the cream is not really necessary to make this soup creamy or thick, a dollop of fresh or sour cream will add some richness. I would recommend adding a dash of cream to this pumpkin if you are making this for guests. Also a swirl of cream would interest the toddlers and kids.

By and far this is the simple and easiest pumpkin soup recipe you will find. Chop, cook, blend, season and serve. 6 ingredients, 4 steps and 20 minutes, how do you like it

Some more easy soup recipes you might like

easy veg soup

cream of tomato soup

simple tomato soup

roasted pepper soup

veg clear soup

sweet corn clear soup

carrot tomato soup

Recipe Notes, Variations and Tips:

You can use any squash in this recipe

For Indian flavored pumpkin soup you can use roasted cumin powder, curry powder and turmeric powder for seasoning. Also you can add 1 green chili along with garlic.

To make this soup richer you can use milk or coconut milk to thin down the soup instead of water.

Instead of cream you can serve this soup with a sliver of butter.

How To Make Pumpkin Soup Recipe Step by Step

Peel and chop the pumpkin into cubes.

Heat a pressure cooker base with 1 tablespoon olive oil.

Add chopped onions and saute till it turns a bit soft. Add peeled and chopped garlic and saute for a minute.

Now add the cubed pumpkin and saute for 4-5 minutes. Saute well to coat the oil all over the pumpkin.

Add just 1/4 cup water and pressure cook for 4 whistles. Let the pressure settle on its own.

Open, let cool for few minutes. Blend into a smooth puree.

Return to the same vessel and add 2 to 2.5 cups water.

Season with salt and pepper. Simmer the soup for 3-4 minutes.

Correct seasoning and serve hot with a garnish of micro greens or toasted walnuts or croutons.

Pumpkin Soup Recipe

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Pumpkin Soup Recipe- low cal, vegan, simple and best

Prep Time

5 mins

Cook Time

15 mins

Total Time

20 mins

 

Best ever pumpkin soup recipe- 6 ingredients, 4 steps and 20 minutes are all you need to make this fall classic pumpkin soup to dunk that toast!

Course: Soup

Cuisine: world

Calories: 139 kcal

Ingredients (1 cup=250 ml)

• 500 grams pumpkin or 2.5 cups cubed pumpkin
• 1 tablespoon olive oil
• 1 big onion or 1/2 cup chopped
• 3 garlic cloves peeled and chopped
• 2 cups water
• 1/2 teaspoon pepper powder adjust
• salt to taste

Optional Finishes

• 3 tablespoons toasted walnuts
• croutons
• 1/2 teaspoon fresh cream for each serving
• 1/2teaspoon butter for each serving

Instructions

1. Peel and chop the pumpkin into cubes.
2. Heat a pressure cooker base with 1 tablespoon olive oil.
3. Add chopped onions and saute till it turns a bit soft. Add peeled and chopped garlic and saute for a minute.
4. Now add the cubed pumpkin and saute for 4-5 minutes. Saute well to coat the oil all over the pumpkin
5. Add just 1/4 cup water and pressure cook for 4 whistles. Let the pressure settle on its own

6. Open, let cool for few minutes. Blend into a smooth puree.

   
   

7. Return to the same vessel and add 2 to 2.5 cups water.

8. Season with salt and pepper. Simmer the soup for 3-4 minutes.

   
   

9. Correct seasoning and serve hot with a garnish any one of the optional finishes

Recipe Notes

Adjust the quantity of water as per desired thickness

You can use white pepper powder for mild flavor

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