Vegan Pumpkin Soup with Cauliflower
This vegan pumpkin soup is made with pumpkin purée (homemade or canned), cauliflower, coconut milk, and rich, flavorful spices. Make it in less than 30 minutes in an Instant Pot®! (Oven directions included.)
Servings: 6 people
Calories: 98kcal
Equipment
Ingredients
- ½ cauliflower head (medium sized), broken into florets
- 3 garlic cloves, peeled
- 1 cup water Omit for oven version
- 1 tablespoon olive oil Plus a little more for the oven version
- 2 onions, thinly sliced
- 1 ½ teaspoons sea salt, to taste
- ½ teaspoon red pepper flakes Add more for a spicier soup
- 1 teaspoon smoked paprika
- 15 ounces pumpkin purée (homemade or canned)
- 2 cups coconut milk, plus more if desired Use coconut milk from a carton, not a can
- pepita seeds, to serve (optional)
Instructions
Instant Pot Directions:
- Add a steamer basket to the Instant Pot. Add the garlic and cauliflower.
- Seal the lid and turn the steam valve to the sealing position.
- Set Instant Pot to pressure cook/manual, high pressure. Set the cook time for 2 minutes.
- The Instant Pot will take about 6 minutes to come to pressure, and then will start counting down the cook time. As soon as it beeps to let you know the cook time has finished, carefully quick-release the pressure by using the handle of a long spoon (I use a wooden spoon) to turn the steam valve to venting.Tip: Quick-release can be messy-- the vent will let loose some liquids with the steam. Lay a kitchen towel over the top to keep your kitchen clean.
- Wait for the steam to escape and the pin to drop down. Then, carefully remove the lid.
- Carefully remove the steam basket (it will be hot!), and drain any leftover liquid out of the Instant Pot.
- Press the sauté button. Leave the adjustable temperature setting at normal.Add the olive oil, onions, salt, red chili flakes, and smoked paprika.
- Cook until the onions are softened and the spices are fragrant, about 5 minutes.
- Add the cauliflower, pumpkin and coconut milk.
- Use an immersion blender to blend the soup, or ladle into a blender basin (working in batches if needed), and blend until smooth.If the soup is too thick, add a little more coconut milk. Taste soup, and add more salt if needed.
- Continue to use the sauté setting to warm the soup until hot.
- Serve immediately with pepita seeds (if desired). Store leftover soup for up to 4 days in an air-tight container in the fridge, or freeze for up to two months.
Oven Directions:
- Preheat oven to 350°F.
- Place cauliflower and onions on a baking sheet. Drizzle with 1 TB olive oil, and sprinkle with salt, red pepper flakes, and smoked paprika.Set garlic cloves on a piece of aluminum foil. (The foil should be large enough to fold around the garlic.) Drizzle oil on the garlic and sprinkle with salt.Put both the baking sheet with the vegetables and the aluminum packet of garlic in the oven.Roast for about 35 minutes, until the veggies are tender.
- Add the cauliflower, onion, and garlic to a soup pot along with the pumpkin and coconut milk. Use an immersion blender to blend the soup, or ladle into a blender basin (working in batches if needed), and blend until smooth.If the soup is too thick, add a little more coconut milk. Taste soup, and add more salt if needed.
- Heat soup over medium heat, stirring often, until hot.
- Serve immediately with pepita seeds (if desired). Store leftover soup for up to 4 days in an air-tight container in the fridge, or freeze for up to two months.
Notes
Cook Time listed is for the Instant Pot version of the soup. Cooking this soup in the oven and stovetop will take approximately 45 minutes.
Yields about six 8oz cups of soup.
Nutrition information does not include optional pepitas.
Nutrition
Calories: 98kcal | Carbohydrates: 15g | Protein: 2g | Fat: 4g | Saturated Fat: 2g | Sodium: 609mg | Potassium: 363mg | Fiber: 4g | Sugar: 7g | Vitamin A: 11293IU | Vitamin C: 29mg | Calcium: 73mg | Iron: 1mg