Vegan roast pumpkin, sweet potato and red pepper soup is an easy, wholesome, delicious soup that is perfect for lunch, dinner, starter or simply as a nourishing snack.
Serve with an optional drizzle of vegan cream, sprinkle of red pepper flakes and deliciously toasted sunflower seeds. So good.
A bowl served hot or chilled is ideal served as part of a special holiday meal especially Thanksgiving, Christmas or New year celebrations.
Quick Origins Of Pumpkin Soup
Pumpkin soup dates back to 17th Century America and is a popular dish that is commonly served during an American thanksgiving meal. American colonialists first developed a pumpkin pie of sorts after seeing Native American's enjoying roasted pumpkins as a valuable food source. Pumpkin soup would have come later.
Other countries have their own version of pumpkin or squash soup including Africa, Asia, Australia and some European areas. A spicy squash soup is a favourite in Haiti and is a popular dish served during their New Year celebrations.
Vegan Roast Pumpkin, Sweet Potato And Red Pepper Soup
Preparing this soup is so easy with no long simmering on the stovetop required. Instead the pumpkin, sweet potato, red pepper, and onion chunks are roasted for 35-40 minutes with tasty garlic and fresh thyme.
No oil is required to roast the veggies to perfection but if preferred drizzle a tablespoon or two of olive oil over the veggies. Alternatively a swivel of balsamic vinegar would be delicious.
Once roasted the veggies are added to the soup pot along with some hot vegan chicken flavoured stock. Although any vegan stock can be used instead. Once the soup is seasoned with salt and pepper it is blended smooth using an immersion stick blender.
The smooth, silky pumpkin soup is heated through before being served with a garnish of vegan cream, toasted sunflower seeds and red pepper flakes.
Dry toasting sunflower seeds only takes a few minutes. A small non-stick pan is heated for a few minutes along with the seeds, a few twigs of thyme and a sprinkle of salt. Once the pan is very hot it can be taken off the heat and gently shaken back and forth so that the seeds brown nicely and evenly.
The toasted sunflower seeds are a tasty snack and any seeds or nuts can be substituted. Delicious.
This pumpkin soup recipe feeds 4 good sized portions or it could be stretched to 6 smaller bowls especially if feeding kids or using the soup as a starter.
How To Prepare Roast Pumpkin, Sweet Potato And Red Pepper Soup
Bake for 35-45 minutes until soft and browned in areas.
Pour in the hot veggie stock, add the cayenne pepper along with some salt and black pepper.
Dry toast the sunflower seeds with some fresh thyme and a pinch of salt, until they take on some golden hues.
Recipe Notes And FAQS
Leftovers can be stored within a covered container in the fridge for up to 3 days.
Or frozen, minus the garnishes, for up to 4 months. Defrost completely before reheating.
Pour leftovers into a pot and gently bring to the boil, reduce the heat, and simmer for 3-4 minutes or until piping hot. Stir frequently.
Of course not but roasting the veggies does add so much more flavour and is highly recommended.
Also roasting the veggies cuts down the length of time needed to cook the soup on the stove top.
Once roasted the soup simply needs blended and then heated through.
Of course if preferred the veggies can be sautéed in a tablespoon of oil or half a cup of veggie stock for around 10 minutes before the stock is added. Bring to a simmer and cook until everything is soft, and then blend until smooth.
Absolutely not. Some people prefer a chunkier soup so blending is not a requirement. Although blending does lead to the pumpkin lending the soup a silky, yummy texture that my family likes best.
If you are not going to blend the soup the veggies could be chopped into smaller pieces before roasting otherwise your soup may resemble more of a stew.
I use an immersion blender but a food processer or larger counter top blender or smoothie mixer could be used instead. Although it may be best not to pour boiling hot soup into a plastic blender, so do consult your appliances guidebook.
Add any flavours you like if you are not too keen on fresh thyme or can't find thyme anywhere. A few ideas:
* cumin
* fresh or dried coriander
* paprika
* sage
* rosemary
* parsley
* any of your favourite dried herbs or mix such as Mrs Dash
* curry powder
* garam masala
* cinnamon/ allspice/ mixed spice
* garlic powder/onion powder
* instead of pumpkin use butternut squash, acorn squash, etc
* replace the sweet potato for carrots or ordinary potatoes
* a yellow or orange pepper can replace the red pepper
* instead of thyme try some fresh sage, rosemary or parsley
* use dried garlic or/and onion powder if the fresh varieties are in short supply. I had to use dried garlic for my family's soup as our local supermarket had none left to purchase
* instead of oat cream drizzle in a little plant milk or prepare a home-made cashew cream. Dr McDougall's cashew cream recipe calls for 3 cups of cashews and 3 cups of water which results in 4 cups of cashew cream. But simply reduce the ingredients for less amounts, which is what I do!
* instead of sunflower seeds, toast some pumpkin seeds or chopped cashew nuts, walnuts or peanuts
Absolutely. All that needs to be considered is that a gluten-free veggie stock is chosen.
And any herb or spice mixes that may be used are also free from gluten ingredients.
Also if using a shop-bought vegan cream ensure that it is gluten-free.
A few ideas:
* Irish traditional soda bread (100% wholemeal, no fat recipe and can be prepared really quickly)
* Traditional Scottish oatcakes
* Oil-free traditional Scottish oatcakes
* three ingredient quick dinner rolls
* three ingredient flat breads
* a wedge or slice of your favourite bread
* crackers/ saltines
* rice cakes/ rye cakes/ corn cakes
* American biscuits
* cornbread
* warm vegan croissant/ bagel/ crumpet
* vegan cheese toasted or grilled sandwiches
* a delicious sandwich such as this vegan Coronation chickpea sandwich or this vegan tofu 'egg' and cress mayonnaise sandwich
* a big crispy green side salad
* a few wee spring rolls, pakoras, or samosas on the side are a very tasty accompaniment
More Tasty Vegan Recipes:
Vegan pumpkin and red lentil pie
Vegan 'chicken' stew and dumplings
Vegan creamed 'beef' and barley stew
Vegan Roast Pumpkin, Sweet Potato And Red Pepper Soup
Equipment
- Baking tray for roasting veggies
- Large soup pan/Dutch oven/ large saucepan
- Immersion blender/food processer/blender
- Small non-stick pan for toasting seeds (optional)
Ingredients
- 700 grams pumpkin or squash/butternut squash chopped into chunks, weight is after the pumpkin has been peeled and deseeded, 1 medium sized pumpkin
- 190 grams red pepper sliced into chunks, 1 large
- 340 grams sweet potato chopped into wedges, 2 medium
- 170 grams onion sliced into thick chunks, 1 large
- 4 whole garlic cloves or two teaspoons of dried garlic
- 1 bunch fresh thyme or two teaspoons of dried thyme
- pinch cayenne pepper use more to taste
- 2 litres vegetable stock
Toppings, optional
- 4 tablespoon vegan cream either fresh or shelf stable variety
- 4 tablespoon sunflower seeds plus extra fresh or dried thyme, and a pinch of salt for toasting
- 3 teaspoon red pepper flakes add more as liked
Instructions
- Preheat the oven to 180 Fan/ 200 Celsius/ 392 Fahrenheit/ Gas 6,
- Place the pumpkin, red pepper, sweet potato, and onion chunks onto baking trays. Add the thyme stalks and garlic. If using dried thyme and/or dried garlic sprinkle this over the veggies.
- Roast for 35-45 minutes or until the veggies are soft. Half-way through the veggies can be turned over but this is not essential.
- Once roasted add the veggies to a soup pot. Pick the leaves off the roasted fresh thyme and add to the pot as well.Pour in the hot veggie stock and season with salt, black pepper and the cayenne pepper.
- Using an immersion hand blender puree the soup until smooth. If your concerned about scraping your pot, pour the soup into a bowl to puree and then pour back into the pot. Or use a food processor or stand blender instead (but check your appliance guidebook as it may not be advisable to pour very hot stock into a plastic blender).
- Once blended heat the soup until piping hot and adjust the seasoning to taste.
- Serve with a drizzle of vegan cream and a good sprinkle of red pepper flakes.
- Scatter over tasty toasted sunflower seeds.
Easy method for toasting sunflower seeds (optional as can simply use plain seeds for garnish)
- Heat a small non-stick pan with the sunflower seeds, a few sprigs of thyme, and some salt, until very hot. The seeds may sound like they are going to pop. Once the pan is very hot remove from the stove and shake back and forth until the seeds are nicely browned in places. Once the thyme sprigs are cooler the leaves can be plucked off and mixed through the toasty sunflower seeds.
Notes
- Nutritional information is provided for guidance only and is not a strict calculation as ingredients vary.
- Leftovers can be stored within a covered container in the fridge for up to 3 days.
- Or frozen, minus the garnishes, for up to 4 months. Defrost completely before reheating.
- Pour leftovers into a pot and gently bring to the boil, reduce the heat, and simmer for 3-4 minutes or until piping hot. Stir frequently.
- Butternut or acorn squash can substitute the pumpkin.
- For gluten-free soup use a gluten-free vegan stock, and check that your vegan cream is free of gluten ingredients.
- For a simple cashew cream recipe (to replace a shop-bought vegan cream) check out the recipe notes and FAQs section above the recipe card.
- Instead of toasting sunflower seeds try pumpkin, sesame, or poppy seeds. Or chopped cashews, walnuts, peanuts or flaked almonds.
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