Vegan Pumpkin Soup

Do you love a good pumpkin soup recipe?  Try this new recipe for vegan pumpkin soup.  It’s easy to make and healthy.

How Healthy is Pumpkin Soup?

Pumpkin soup can be a healthy and nutritious choice, depending on how it’s prepared. Here are some factors that can affect the healthiness of pumpkin soup:

1. Ingredients: The ingredients you use in your pumpkin soup can significantly impact its healthiness. If you use fresh, whole ingredients like pumpkin and vegetables, it can be a nutritious option. However, if you add excessive amounts of cream, butter, or high-sodium broth, it can become less healthy.  Try this recipe for vegan pumpkin soup.
2. Preparation: The way you prepare pumpkin soup matters too. Roasting or steaming the pumpkin and vegetables without excessive oil or butter is a healthier option compared to frying them. Using homemade vegetable broth or low-sodium broth can also help reduce sodium content.
3. Seasonings: Be mindful of the seasonings you use. Herbs and spices like garlic, thyme, rosemary, and black pepper can add flavor without adding extra calories or sodium. Avoid excessive salt and sugar.
4. Portion size: Pay attention to portion sizes. Even a healthy soup can become less healthy if you consume it in large quantities. Moderation is key.
5. Toppings: Some people like to add toppings to their pumpkin soup, such as croutons, cheese, or sour cream. These can add extra calories and may not be the healthiest choice. If you want to keep your soup healthy, consider healthier toppings like toasted pumpkin seeds or a dollop of Greek yogurt.
6. Nutritional content: Pumpkin itself is a nutritious ingredient. It’s a good source of vitamins A and C, as well as fiber. These nutrients can contribute to the overall healthiness of the soup.

Learn more in the article Is Pumpkin Good for You?

 

Is Pumpkin Soup Good for High Cholesterol?

Pumpkin soup can be a healthy choice for individuals with high cholesterol, but its impact on cholesterol levels depends on the specific ingredients and preparation methods used. Here are some factors to consider:

1. Pumpkin: Pumpkin is a good source of dietary fiber, which can help lower cholesterol levels by reducing the absorption of cholesterol in the intestines. It’s also low in saturated fat and cholesterol, making it a heart-healthy option.
2. Ingredients: The ingredients you add to the pumpkin soup can significantly impact its effect on cholesterol. For example, using high-fat dairy products like heavy cream or butter can increase the saturated fat content of the soup, which may not be ideal for individuals with high cholesterol. Instead, consider using low-fat or non-dairy alternatives.
3. Seasonings: Be mindful of the seasonings and condiments you use in the soup. Excessive salt can contribute to high blood pressure, which is a risk factor for heart disease. Opt for herbs and spices to add flavor without excessive salt.
4. Preparation: How you prepare the soup matters. Roasting or steaming the pumpkin before blending it can enhance the flavor without the need for excessive fats. Avoid frying or sautéing ingredients in unhealthy oils.
5. Portion Size: Pay attention to portion sizes. Consuming large portions of any food, even if it’s healthy, can contribute to weight gain, which can negatively affect cholesterol levels.
6. Variety: While pumpkin soup can be a nutritious addition to your diet, it’s essential to maintain a balanced diet that includes a variety of foods rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Variety is key to managing cholesterol levels effectively.

Ultimately, a bowl of pumpkin soup made with heart-healthy ingredients can be a beneficial addition to a diet aimed at managing high cholesterol. However, it’s essential to consider the overall dietary pattern and consult with a healthcare professional or registered dietitian for personalized advice on managing cholesterol and making dietary choices that align with your specific health needs. They can help you create a dietary plan that promotes heart health and effectively manages cholesterol levels.

Vegan Pumpkin Soup with Maple Pecans Recipe

 

Pumpkin Soup Ingredients

1 tablespoon coconut oil

½ yellow onion, chopped

1 garlic clove, minced

½ cup maple syrup

1 cinnamon stick

2 cans (15 ounces) pumpkin puree

2 cups low-sodium vegetable broth

1 tablespoon fresh thyme, chopped

¼ teaspoon nutmeg

¼ teaspoon cayenne

Salt and pepper

1 14oz can coconut cream

6 fresh sage leaves, whole or chopped (for garnish)

Maple Pecans (optional)

2 tablespoons pure maple syrup

¼ teaspoon ground cinnamon

2 tablespoons coconut oil

1 cup pecans

Instructions for Vegan Pumpkin Soup

1. Heat a large skillet over medium heat and add all maple pecan ingredients. Cook, often stirring, until the pecans are toasted and golden, about 5-8 minutes. Remove the pecans from the pan to a parchment-lined cutting board or pan. Let cool and then roughly chop and set aside.

2. In a large pot, heat 1 tablespoon coconut oil over medium heat and saute the chopped onion until translucent, about 6-8 minutes. Add the minced garlic and saute for 1 minute.

3. Add 1/2 cup maple syrup and the cinnamon stick to the pot and bring to a boil then reduce the heat to a simmer, and simmer for 5-10 minutes or until the maple has thickened to a honey consistency.

4. Gently stir in the pumpkin puree. Add the broth, thyme, nutmeg, cayenne, and a pinch each of salt and pepper. Cook over medium heat until warmed through, about 10 minutes. Stir in a 1/2 cup coconut cream. Continue to cook for another 5-10 minutes, to give the flavors time to come together.

5. Remove the soup from the heat and remove the cinnamon stick. Then use an immersion blender or transfer the soup to a blender in batches to blend to a smooth and creamy consistency. If the soup seems too thick, add more broth to thin it. Keep soup over low heat.

6. Garnish with a swirl of coconut cream, chopped or whole sage, and maple pecans. Enjoy!

Notes for Vegan Pumpkin Soup

If there is no cinnamon stick, substitute for ½ teaspoon of ground cinnamon.

Store soup for up to 1 week in the refrigerator.

Servings: 6

Prep: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

What are good sides to Pumpkin Soup?

There are so many great ideas.  I would serve a fresh salad with cranberries, homemade bread and apple cider.  Also try my healthy avocado salad with chickpeas and cranberries.

Visit Amy to learn her tips on what to serve with pumpkin soup.

Check out other vegan recipes here: Vegan Chili, Vegan Mushroom Barley, and Vegan Nibble Board Cups.

Check out other pumpkin recipes: Pumpkin Spice Biscuits and Pumpkin Oatmeal Pancakes.

Check out these great holiday ideas for Halloween: healthy Halloween snack boards, healthy Halloween charcuterie board and Healthy Halloween Tips.

Healthy Vegan Charcuterie Board Cups

In summary, pumpkin soup can be a healthy choice when prepared with fresh ingredients, minimal added fats, and appropriate seasonings. It’s a good way to incorporate vegetables into your diet and can be a nutritious option for those looking to maintain a balanced diet. However, like any dish, it’s essential to be mindful of how it’s prepared and consumed to ensure it aligns with your health goals.