Festive Pumpkin Soup – Vegan and Paleo! – 80 Twenty Nutrition

Festive Pumpkin Soup – Vegan and Paleo!

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Who says that you still can’t enjoy pumpkin flavors during the holiday season?! This vegan pumpkin soup is the perfect appetizer for the transition between fall and winter and is sure to be a crowd pleaser!

Festive Vegan Pumpkin Soup - Paleo and Gluten-Free - recipe by Christy Brissette media registered dietitian nutritionist and president of 80 Twenty Nutrition

No need to be intimidated by the use of pumpkin in this soup because you won’t need to make your own puree (talk about time consuming!). Instead this recipe uses canned pumpkin to keep things easy in the kitchen.

When shopping for canned pumpkin, make sure you’re purchasing 100% pumpkin puree and NOT pumpkin pie filling. This should be indicated on the front label, and the only ingredient listed should be pumpkin. Pie filling on the other hand does not have the appropriate texture for soup, and it also contains added sugars and artificial flavors. The inclusion of several spices and maple syrup help to enhance the flavor, making all that added sugar unnecessary.

pumpkin soup festive vegan paleo
via Unsplash

Not only is this soup visually appealing but it’s also packed with health benefits. The orange pigment comes from carotenoid pigments, including beta-carotene, which gets converted into vitamin A in the body and is important for keeping our eyes healthy. It is also a great source of fiber, aiding in healthy digestion.

This soup kicks it up a notch with addition of ground ginger. Ginger contains antioxidants and anti-inflammatory properties because of a unique substance known as gingerol. Gingerol is also responsible for the unique aroma and flavor of ginger as well. Although this area of research is new, ginger may be a helpful seasoning to lower blood sugar.

Nothing lifts me up more than a warm bowl of soup during the holidays! If you’re interested in similar soup ideas, why not try roasted cauliflower celery root soup, butternut squash soup, or Thai shrimp soup with coconut milk?

 

What are your favorite types of soup during the holiday season? Share in the comments below!

blog signature - Christy Brissette media dietitian 80 Twenty Nutrition

Festive Pumpkin Soup - Vegan and Paleo!

Who says that you still can’t enjoy pumpkin flavors during the holiday season?! This vegan pumpkin soup is the perfect transition between fall and winter and is sure to be a crowd pleaser!
Servings 5
Cook Time 30 minutes
Total Time 30 minutes

Ingredients
  

  • 1 tbsp olive oil extra virgin
  • 1 onion medium and chopped
  • 3 cloves garlic minced
  • 1-1 1/2 cans 100% pumpkin puree
  • 2 cups Vegetable stock low sodium
  • 1 cup coconut milk
  • 1 tbsp maple syrup
  • 2 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg

Instructions
 

  • Heat olive oil in a large pot over medium-high heat and add onion. Cook for approximately 4-5 minutes until onions become translucent.
  • Carefully stir in garlic, pumpkin puree, vegetable stock, coconut milk, maple syrup, ginger, cinnamon, nutmeg.
  • Let soup come to a boil and then turn the heat to low and simmer for approximately 20 minutes or until the soup has reduced and thickened
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