Go Back
–+ servings

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.
No ratings yet
Print Recipe Pin Recipe
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
Tried this recipe?Let us know how it was!