Dairy free pumpkin soup | Serves two

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DAIRY FREE PUMPKIN SOUP

Pumpkin soup is one of my favourite Winter soups and this exact dairy free pumpkin soup recipe has been my go-to quick and easy soup for years.

Dairy free pumpkin soup is DELICIOUS, high in vitamin C and beta-carotene, rich in fibre, and contains a little ginger kick just in time for Winter.


When it comes to making soups I love to make giant pots to freeze or eat over a few days (because HELLO TIME SAVING).

But there are times when my soup starts to stink in the fridge.

Because I’ve totally forgotten about it.

Or I’ve made something else just as delicious.

Or I’m totally pumpkin’d out!

And pumpkin soup is not the kind of soup you want to have sitting in your fridge forgotten.  Trust me!

Every recipe I see for soup makes a HUGE amount.  Which is awesome, because it saves us time, effort and money.

BUT – sometimes you just need a quick and easy healthy soup for two that won’t go stinky.

And that, my friends, is where this recipe fits into your life perfectly!

This pumpkin soup is totally free from dairy (so no butter, cream or milk), animal products and sugar (yes, your store-bought/tinned soup most likely has sugar added to it!).

And it’s SO easy to make. The method outlined below takes little more than 30 minutes, however, if you time is scarce you can instead follow the slow cooker method (more time, less effort).

To make this dairy free pumpkin soup a complete vegan/vegetarian meal, serve with crushed walnuts and a slice of toasted ezekiel/rye bread.

dairy free pumpkin soup 2

dairy free pumpkin soup 4

DAIRY FREE PUMPKIN SOUP

Serves 2

Prep time: 7 minutes

Cook time: 30 minutes

Dairy free pumpkin soup | For 2

Ingredients

  • 1/4 kent pumpkin (medium sized)
  • Thumb sized piece of ginger
  • 1 brown onion, peeled
  • 1.5 cups water
  • 1 tsp low sodium vegetable stock (or home made vegetable stock)

Instructions

  1. Bring the water to a boil inside a medium-sized pot on a stovetop;
  2. While the water is boiling, carefully remove the pumpkin skin and seeds with a sharp knife and chop the pumpkin flesh into cubes. Place the pumpkin into the pot of boiling water;
  3. Slice the ends from the brown onion and then roughly chop the onion. Add to the boiling water;
  4. Once the water has returned to a boil, add the ginger and stock and reduce to a simmer;
  5. Place the lid half-on the pot and allow to simmer for 30 minutes, or until the pumpkin is tender;
  6. Remove the pot from the heat and place the lid on the pot. Allow to stand for 5-10 minutes further (Note: check to ensure there is enough water in the pot throughout the cooking process. If needed, add more water 1/4 cup at a time).
  7. Place the pot inside a deep sink or carefully transfer the contents into a blender. (NOTE: it is recommended that you WAIT until the soup has cooled before blending in a glass blender!);
  8. Using a stick blender, whiz on high speed until smooth. Be mindful of splashes as they will be hot.
  9. Serve warm with toasted ezekiel or rye bread. Store any left over soup in the fridge for 1-2 days or freezer for up to 1 month.
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SLOW COOKER METHOD:

  1. Set your slow cooker to high heat and add water;
    While the water is boiling, carefully remove the pumpkin skin and seeds with a sharp knife and chop the pumpkin flesh into cubes. Place the pumpkin into the slow cooker;
    Slice the ends from the brown onion and then roughly chop the onion. Add to the slow cooker;
    Add the ginger and stock and place the lid on the slow cooker;
  2. Allow to cook for 1-3 hours or until pumpkin is tender;
  3. You can simply mash as the pumpkin will easily break apart.
  4. Blend if preferred using a stick blender (NOTE: it is recommended that you WAIT until the soup has cooled before blending in a glass blender!);
    Serve warm with toasted ezekiel or rye bread. Store any left over soup in the fridge for 1-2 days or freezer for up to 1 month.

If you can guarantee you will not let the soup go stinky in your fridge, feel free to double, triple or quadruple the ingredients to make a larger batch.

What’s your favourite warming Winter soup?

Love pumpkin?

Try these pumpkin pie oats or this spiced pumpkin loaf!