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Vegan Pumpkin Soup with Leeks, Pears and Apples | Can't Stay Out of the Kitchen | this #soup is sensational - one of the best we have ever eaten! Comfort food at its finest. #vegan #glutenfree #pumpkin

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.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Main Dish, Soups, Stews & Chowders
Cuisine American
Servings 6
Calories 224 kcal

Equipment

  • 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

Ingredients
  

  • 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

Instructions
 

  • 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.

Notes

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.
Recipe inspired from Dairy Free Cooking.
© Can’t Stay Out of the Kitchen

Nutrition

Calories: 224kcalCarbohydrates: 27gProtein: 4gFat: 13gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.002gSodium: 182mgPotassium: 338mgFiber: 7gSugar: 13gVitamin A: 423IUVitamin C: 11mgCalcium: 63mgIron: 3mg
Keyword apples, gluten free, leeks, pears, pumpkin soup, soup, vegan
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