Vegan Creamy Pumpkin Tomato Soup

Who knew that pumpkin and tomato would be a match made in heaven?

This savory soup was inspired by my Vegan Tuscan Pumpkin Pasta Sauce. That sauce is so delicious, I want to eat it with a spoon. Hence, why I turned it into a soup.

If you’ve ever tried Nordstrom’s famous tomato soup, the flavor of this soup is reminiscent of that, while being entirely dairy-free. Of course if you enjoy dairy, this is the perfect soup for dipping a grilled cheese into, or practically any sandwich, for that matter.

What I love about this soup is that it’s a breeze to throw together and has a velvety texture without the need for heavy cream. Pumpkin is loaded with vitamin A, which is great for eye health, the antioxidant beta carotene, which may help to prevent cancer, and potassium, to help with muscle recovery after a workout. Paired with tomatoes, which are a great source of vitamin C, iron, and lycopene, which might reduce your risk for heart disease, this soup is a healthy addition to any meal.

As an added bonus, you can always use any leftovers as a dip or pasta sauce.

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Vegan Creamy Pumpkin Tomato Soup
Serves 4

Ingredients:

1 teaspoon extra virgin olive oil
1/2 yellow onion, chopped
1 clove garlic, minced
1 cup strained tomato
1 cup pumpkin puree
1 1/2 cups water
1 1/2 tesapoons salt
1/2 teaspoon cinnamon
1 tablespoon maple syrup
1 teaspoon fresh minced sage, plus extra for garnish
1 teaspoon fresh lemon juice
1/2 cup coconut milk

Directions:

Heat the olive oil in a large pot over medium heat and sauté the onion until tender, about 8 minutes. Add in the garlic and sauté until fragrant, about one more minute.

Transfer the cooked onion and garlic to a blender and add in the tomato, pumpkin, water, salt, cinnamon, maple syrup, and sage. Blend until completely smooth, then return the soup to the large pot and bring the liquid to a boil. Once boiling, lower the heat and stir in the lemon juice and coconut milk. Adjust any seasoning to taste and serve warm. Leftovers can be stored in an airtight container in the fridge for up to 5 days.

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5 from 9 votes

Vegan Creamy Pumpkin Tomato Soup

A creamy tomato soup that has a fall-inspired twist with pumpkin and cinnamon.

Course Soup

Cuisine American

Keyword pumpkin, soup, vegan

Prep Time 10 minutes

Cook Time 1 minute

Total Time 11 minutes

Servings 4

Calories 106kcal

Author Megan Gilmore

Ingredients

• 1 teaspoon extra virgin olive oil
• 1/2 yellow onion , chopped
• 1 clove garlic , minced
• 1 cup strained tomato
• 1 cup pumpkin puree
• 1 1/2 cups water
• 1 1/2 tesapoons salt
• 1/2 teaspoon cinnamon
• 1 tablespoon maple syrup
• 1 teaspoon fresh minced sage , plus extra for garnish
• 1 teaspoon fresh lemon juice
• 1/2 cup coconut milk

Instructions

• Heat the olive oil in a large pot over medium heat and sauté the onion until tender, about 8 minutes. Add in the garlic and sauté until fragrant, about one more minute.
• Transfer the cooked onion and garlic to a blender and add in the tomato, pumpkin, water, salt, cinnamon, maple syrup, and sage. Blend until completely smooth, then return the soup to the large pot and bring the liquid to a boil. Once boiling, lower the heat and stir in the lemon juice and coconut milk. Adjust any seasoning to taste and serve warm. Leftovers can be stored in an airtight container in the fridge for up to 5 days.

Nutrition

Calories: 106kcal | Carbohydrates: 10g | Protein: 1g | Fat: 7g | Saturated Fat: 5g | Sodium: 12mg | Potassium: 219mg | Fiber: 2g | Sugar: 5g | Vitamin A: 9530IU | Vitamin C: 4.1mg | Calcium: 32mg | Iron: 1.8mg

Per Serving: Calories: 106, Fat: 7g, Carbohydrates: 10g, Fiber: 2g, Protein: 1g

Note: I can’t predict how substitutions will turn out, so if you try something different please leave a comment below letting us all know what you tried. Because this is a soup recipe however, you can simply taste as you go until the flavor and texture are perfect for you– so feel free to experiment!

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