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    Home » Soup » Spicy Vegan Pumpkin Soup

    Spicy Vegan Pumpkin Soup

    Sep 5, 2017 • Festive/Holidays, Luteal Phase, Menstrual Phase, Soup

    Jump to Recipe·Print Recipe
    SPICY VEGAN PUMPKIN SOUP, with hidden veggies! Luxuriously smooth and velvety rich. Gluten Free and great for meal prepping. #vegan #soup #pumpkin #spicy

    THIS RECIPE.

    Truly, it is the most luxurious in taste and texture. Velvety smooth with a spicy kick that will warm you up from the inside out, but also packed with hidden veggies to fill you up. Shh don’t tell anyone!

    Best way to describe this Spicy Vegan Pumpkin Soup? A great big hug in disguise. And hugs are the best.

    Honestly, it was a happy accident. I was hungry/dreaming about soup and threw it together on a whim at 10pm last night… (and again this afternoon, for real) without any intention of actually sharing it because I didn’t even know what it would turn out like! I happened to have ingredients for a festive fall weather soup and felt a rush of creativity, so I followed my intuition and here we are.

    These kinds of recipes from the heart really are the best. From the vibrant golden color to the fall-like feel of the pictures, I’m actually in love with this soup, which doesn’t happen often, so take my word for it and don’t pass this one up!

    Okay, back to the hidden veggies because I know you’re dying to hear what you can sneak into to your boyfriend/husband/kids diet without them knowing.

    We’re saut?ing onion, carrot, zucchini, cauliflower, baked sweet potato and pur?ed pumpkin, along with anti-inflammatory turmeric (amongst other spices) and light coconut milk for richness and healthy fats.

    Talk about dreamy! Plus jalape?o for spice, but feel free to leave out if necessary, although it adds that touch of heat that feels so good on a cold day.

    SPICY VEGAN PUMPKIN SOUP, with hidden veggies! Luxuriously smooth and velvety rich. Gluten Free and great for meal prepping. #vegan #soup #pumpkin #spicy
    SPICY VEGAN PUMPKIN SOUP, with hidden veggies! Luxuriously smooth and velvety rich. Gluten Free and great for meal prepping. #vegan #soup #pumpkin #spicy

    I used pure pumpkin from a can, but if you’re too fancy for that – feel free to bake your own pumpkin and pur?e it for this soup. After baking your sweet potato and saut?ing the veggies, you will combine all ingredients in a blender to pur?e, or feel free to use a hand immersion blender. I just love the velvety smooth consistency from blending.

    PRO TIP: Bake a couple sweet potatoes at the beginning of each week. That’s what I did and it was so nice to have one on hand in the fridge, ready to go, at 10pm on a Monday night LOL.

    This recipe makes 6 heaping cups of soup – so about 4 large bowls, making it a great ?meal prep” recipe! Plus, soups are transportable and easy to re-heat. I stored leftovers in weck jars.

    SPICY VEGAN PUMPKIN SOUP, with hidden veggies! Luxuriously smooth and velvety rich. Gluten Free and great for meal prepping. #vegan #soup #pumpkin #spicy
    SPICY VEGAN PUMPKIN SOUP, with hidden veggies! Luxuriously smooth and velvety rich. Gluten Free and great for meal prepping. #vegan #soup #pumpkin #spicy
    Print
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    Spicy Vegan Pumpkin Soup

    • Prep Time: 20
    • Cook Time: 15
    • Total Time: 35
    • Yield: 6 1x
    • Category: Soup
    • Method: Stovetop
    • Cuisine: Vegan
    Print Recipe
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    Description

    A luxuriously smooth and velvety rich vegan soup recipe, with hidden veggies! Gluten Free and great for meal prepping.


    Ingredients

    Scale
    • 1 tablespoon coconut oil
    • 1/2 white onion, diced
    • 1/2–1 jalapeño, diced, with seeds
    • 2 cloves minced garlic
    • 1 large carrot, sliced
    • 1/2 head of cauliflower florets (about 2–3 cups)
    • 1/2 zucchini, diced
    • 1 15 oz. can light coconut milk
    • 2 cups low-sodium vegetable broth
    • 1/2 baked sweet potato
    • 1 15 oz. can puréed pumpkin (not pumpkin pie filling!)
    • 1 teaspoon pure maple syrup
    • 1/2 teaspoon ground turmeric
    • 1/2 teaspoon paprika
    • 1/2 teaspoon tamari (or low-sodium soy sauce/liquid aminos)
    • 1/4 teaspoon sea salt and pepper, or more to taste

    Instructions

    1. *You will need a baked sweet potato for this recipe.
    2. Heat coconut oil over medium-high heat in a medium-sized pan. Sauté onion and jalapeño until translucent, about 4-5 minutes. Stir in garlic, carrots, cauliflower and zucchini. Season with a pinch of salt and pepper, then cover with a lid. Cook for 7-8 minutes, or until veggies are soft.
    3. Meanwhile, in a blender, combine coconut milk, veggie broth, baked sweet potato, pumpkin and all remaining spices/ingredients. Once veggies are soft, carefully add in 3/4 of the mixture, leaving some behind for a topping on the soup.
    4. Using a high speed blender, blend until super smooth and velvety. My blender has a button for “soup” which also heats it up but if not, please transfer to a pot and warm on the stove!
    5. Serve in bowls with leftover veggies for topping.
    6. Enjoy!

    Notes

    • Leftovers can be refrigerated for up to 4 days, or frozen up to 3 months.

    Keywords: vegan pumpkin soup, spicy pumpkin soup, vegan fall soup, vegan winter soup, Spicy, Vegan, Pumpkin, vegan Soup, Dairy Free, Meal Prep, Winter, soup

    Did you make this recipe?

    Tag @theglowingfridge on Instagram and hashtag it #theglowingfridge

    Recipe Card powered byTasty Recipes

    All in all, it’s a nourishing, good for the soul soup filled with healthy ingredients, anti-inflammatory spices, and lots of veggies. Enjoy your week! Let me know how you like this recipe by leaving a comment below, I’d love to hear your thoughts!


    pin for later:

    SPICY VEGAN PUMPKIN SOUP, with hidden veggies! Luxuriously smooth and velvety rich. Gluten Free and great for meal prepping. #vegan #soup #pumpkin #spicy

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    What I Ate Wednesday & Life Update »

    Reader Interactions

    Comments

    1. Jen

      January 25, 2020 at 12:53 pm

      Any chance butternut squash could be used to substitute the pumpkin?

      Reply
      • Shannon Leparski

        February 11, 2020 at 3:30 pm

        Hi Jen, absolutely!

        Reply
    2. Ashley

      October 12, 2017 at 11:16 pm

      Delicious! Super thick and creamy. Followed the recipe exactly. Will make again.

      Reply
    3. Jenny

      October 12, 2017 at 10:49 pm

      Just made this for my family and I- we love it! Doubled the recipe and it turned out great. You weren’t kidding about the luxurious texture–OMG! So velvety and smooth.

      Reply
    4. Jill

      October 01, 2017 at 6:59 pm

      This is delicious! Turned out perfectly! It’ll be a new fall staple in our home. Thank you!

      Reply
    5. Christine

      September 09, 2017 at 4:44 pm

      This was delicious. I pretty much tripled the recipe so I didn’t have halves of vegetables laying around. My family loved it.

      Reply
    6. Alison

      September 09, 2017 at 7:05 am

      Shannon, this looks so good! Can the half sweet potato just be replaced by more pumpkin?

      Reply
      • Shannon Leparski

        September 10, 2017 at 10:59 pm

        Hi Alison, absolutely!

        Reply

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    SHANNON Leparski

    SHANNON Leparski

    Hi! I'm Shannon, a Certified Hormone Specialist and plant based blogger living in Chicago. I help women heal their bodies bodies from the inside out and balance their hormones naturally through a plant based diet and lifestyle. Let me guide you through it, so you can glow from within and feel the best you've ever felt!

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what about this tracker makes you excited?! I want to hear your thoughts!! you can preorder The Happy Hormone Tracker on amazon or wherever books are sold! Release date is October 20th 🩸 

#happyhormonetracker #periodtracking #cycletracking #happyhormones
    🌟 ANNOUNCEMENT! 🌟 Say hello to The Happy Hor 🌟 ANNOUNCEMENT! 🌟 Say hello to The Happy Hormone Tracker, now available for preorder (on amazon and where all books are sold)!! This is the first-of-it’s-kind, a 90-day wellness journal for monthly cycle tracking that gives women the guidance and space they need. It will help you monitor how nourishment, movement, sleep, supplements and more impact your hormonal fluctuations. You can track bleeding, cervical mucus, basal body temperature, moods and so much more 🩸 it also has a weekly reflection page.

EEK!! I’m so excited because it’s turned out to be absolutely adorable and I can’t wait for you ladies to use it!! all the info is on the blog, including more pictures of the inside!! It’s also besties to my first book, The Happy Hormone Guide 💗 >> theglowingfridge.com 
@bluestarpress // #happyhormonetracker #happyhormones #happyhormoneguide
    tangy + simple cucumber salad >> my latest crunchy tangy + simple cucumber salad >>
my latest crunchy craving! it comes together in 5 minutes and is sugar free. I know it’s super simple but I still think it deserves to live on the blog! I love snacking on it, serving it on crackers or using as a side/appetizer. so much refreshing crunch and salty, vinegar-y taste 🥒🥒🥒 new on the blog >> theglowingfridge.com // link in bio // #plantpowered
    now that I’m studying to become a integrative he now that I’m studying to become a integrative health practitioner, I’ve realized to a greater extent how one way of eating may not be perfect for everyone. how being strictly #plantbased isn’t a top priority for everyone. how different we really are. I’ve recently come to accept this, even though I will promote plant based until the day I die. my feelings have evolved over time. I used to be more pushy and believe my way of eating was the only way! but the reality is, there is no one diet and it’s infuriating when doctors push one diet only! its what works for YOUR body and it can change over time (depending on many factors). while this may upset some people, this will be apart of my job. as a practitioner I will have to meet people where they are at and guide them with an open mind. I can’t assume or expect that everyone will want to be plant based tomorrow! while I can always promote “the more plant foods the better” type of mentality (and I promise you, I will!) there is something called bio-individuality, meaning “there is not a one-size-fits-all diet, each person is a unique individual with highly individualized nutritional requirements”. what I will also promote is intuitive eating and really tuning into what your body wants and needs, and allowing that intuition to sharpen and grow (and hopefully it leads to more plants 🌱😬). doing this takes so much practice… to trust what your body is telling you is hard and confusing in the beginning. I think the change for me was allowing what I wanted to eat at first and it slowly evolved to wanting to choose healthier options because I felt better that way, but also knowing when I need vegan mac and cheese or french fries or ice cream and not making a big deal out of it. and not labeling any food as “bad” but rather just “food”. this didn’t happen overnight though! tell me below - how have you become more intuitive with eating habits? how do you tune in? photo by @sarahiltonphotography & I put a little filter on it 💗 #intuitiveeating
    DETOX: in order to detox and not feel like total c DETOX: in order to detox and not feel like total crap, it’s essential to open up your drainage pathways first. although not glamorous to talk about, this is the most important step for any health protocol. setting the foundation… just like building a house. there are no quick fixes in detoxing! for example: you don’t want to jump into a parasite cleanse but have your detox pathways blocked… this includes making sure you are peeing, pooping, sweating and moving your lymph every single day. and when I say pooping, I mean 1-3 times per day. ideally 2-3 or after large meals. if you are constipated while killing off parasites, you are not going to feel good at all because they need to be eliminated quickly and if not, the pathogens/toxins they release can get re-circulated in the body. take it from me because I didn’t know about any of this while doing a parasite cleanse… I was bed ridden, had fevers, my face broke out, I was puffy and bloated. this was not fun at all! ⁣⠀
⁣⠀
>> So how do you open up your drainage pathways (and keep them open)? ⁣⠀
• proper hydration, ideally with mineral drops⁣⠀
• daily movement to break a sweat (I love using my @higherdose sauna blanket in addition to movement)⁣⠀
• balanced whole food diet: lots of veggies and fruit, fiber from real food, nothing processed, no refined sugar⁣⠀
• bowel moving herbs if you are consipated (bowel mover from Microbe Formulas), coffee enemas, tudca (to keep bile moving, liver support) and include a binder if you use any of these (I like bioactive carbon binders from Microbe Formulas)⁣⠀
- clean products: beauty, skincare, cleaning, etc⁣⠀
- air quality: open the windows, get a @airdoctorpro air filter, plants⁣⠀
- proper sleep: 7-8 hours⁣⠀
- healthy mind: mediation, yoga, breath work⠀
⠀
I hope you find this helpful! Let me know if you have questions below! #detoxprotocol #drainagepathways
    don’t be mad at me 😬😬😬 because you’l don’t be mad at me 😬😬😬 
because you’ll have to make these every week now! #sorrynotsorry // the world has been lacking a proper brownie recipe that’s vegan, fudgy and super chocolate-y!!! if you wanted a cakey brownie you would just eat chocolate cake, right?! I’ve made these 4 times to get the recipe just right. and now it’s absolutely perfect, I promise. taking this very seriously 🤪 making brownies is distracting me from my health complications and the issues in our world, you know?! new fudgy brownie recipe on the blog >> theglowingfridge.com // made with @hukitchen chocolate gems that are the cutest little things and melt into chocolate puddles 🍫🍫🍫 #veganbrownies
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    Shannon is a health enthusiast and plant based nutrition advocate, living in Chicago. She studied Health and Fitness at Purdue University and loves everything about the plant based vegan lifestyle, especially creating colorful, nourishing, happy hormone recipes in her kitchen. Read More…

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