Vegan Pumpkin Soup with Leeks, Pears, and Apples
Teresa Ambra
Lovely Pumpkin Soup recipe with apples and pears, pureed with cinnamon, ginger and nutmeg for a fabulous taste. This great comfort food recipe is wonderful garnished with roasted pumpkin seeds. Gluten free and vegan.
Prep Time 15 minutes mins
Cook Time 45 minutes mins
Total Time 1 hour hr
Course Main Dish, Soups, Stews & Chowders
Cuisine American
Servings 6
Calories 224 kcal
5 quart stock pot with lid
1 sharp knife to cut fruit and veggies
1 immersion blender preferred, or a regular blender
measuring cups
measuring spoons
1 wooden spoon
1 soup ladle
1 tbsp. coconut oil 1 cup onion finely chopped 1 heaping teaspoon minced garlic from a jar or 2 large cloves fresh garlic, minced 1 leek green top removed, washed thoroughly and diced 1 cup apple unpeeled, chopped, I used 2 3 pears unpeeled 3 tsp. ground cinnamon 1/2 tsp. ground ginger 1/4 tsp. ground nutmeg 1/2 tsp. salt plus more to taste 32 oz. ctn. low-sodium vegetable broth 2 15-oz. cans pumpkin puree 1 cup coconut milk or almond milk 1/8 tsp. cayenne pepper for garnish, if desiered 1 tsp. fresh parsley for garnish 1/2 tsp. fresh thyme for garnish 1/4 cup toasted pumpkin seeds for garnish
In a medium-large stock pot (3-5 quarts), heat the coconut oil over medium-high heat.
Add the onion and leek, and cook for 7-8 minutes, or until the onion is translucent.
Add the pears, apples, garlic, spices and salt, and cook for 5-7 minutes, stirring constantly, until the pears and apples are softened.
Add the vegetable broth.
Bring the mixture to a boil and then turn down to a simmer for about 15-20 minutes, or until the apple pieces are fork tender.
Stir in the pumpkin puree, then the coconut milk.
Using an immersion blender, puree the mixture until smooth.
Heat over low heat, stirring constantly, to desired temperature.
Add salt and pepper to taste.
Garnish with roasted pumpkin seeds, and herbs of your choice.
NOTE: To roast pumpkin seeds, scatter seeds in a baking dish. Bake at 350° for 5-10 minutes.
NOTE: The seeds will start popping after about 7 minutes. Pat dry to use as a garnish.
NOTE: The original recipe called for cayenne pepper as a garnish. Use as desired.
© Can’t Stay Out of the Kitchen
Calories: 224 kcal Carbohydrates: 27 g Protein: 4 g Fat: 13 g Saturated Fat: 10 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 1 g Trans Fat: 0.002 g Sodium: 182 mg Potassium: 338 mg Fiber: 7 g Sugar: 13 g Vitamin A: 423 IU Vitamin C: 11 mg Calcium: 63 mg Iron: 3 mg
Keyword apples, gluten free, leeks, pears, pumpkin soup, soup, vegan