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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.
Benefits of Pumpkin
Pumpkin is loaded with vitamin A, which is thought to be 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.
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 teaspoons 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
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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Reader Feedback: What’s your favorite soup?
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I used fresh acorn squash instead of pumpkin, fresh garden tomatoes, turmeric, salt, cinnamon, maple syrup. Tasted delicious.
I don’t understand what is meant by strained tomatoes
Do you cook purée and strain them?
Strained tomatoes is a product I buy at the store– it has the texture of a smooth tomato sauce, without any added seasoning. I typically find Pomi brand or Bionature brand at the store.
Made this today and it’s so easy and so yummy!!! Ate it as soup today and can’t wIt to use the leftovers as pasta sauce.
Delicious! Quick and easy for soup and sandwiches dinner.
Loved this soup! Can it be frozen?
What is “strained tomato?”
I dreamed this one up cooked it and loved it at dinner with my wife I then found this site so I’ll share my version.
1/4 jap pumpkin
2 orange carrots
2 potatoes
Plenty fresh garlic 1 knob Spanish I used
1 Onion
2 fresh Jalapeno chillies mild
Himalayan salt to taste
Cooked it all in electronic pressure cooker 6 minutes with stainless steel inner pot no teflon here!!! blended with stick blender … you’ve gotta love one pot recipie.
Smoothed it out with half quart or 600mls buttermilk could have used coconut cream No extra heat.
Yum more than enough for 3 adults.made about 2.5 litres served it up with spinach leaves in the bottom of the soup bowls.
Thanks for sharing!
Perfect as per recipe, it came out beautifully, very tasty. Thanks,
I’m on the Whole30 and the maple syrup is a no-no. Can I do without it? Or will the soup lose a necessary dimension?
It’s definitely better with it, flavor wise, but I think if your taste buds adjust to being sugar-free during your whole 30, it might be okay without it. Or maybe you could try adding something like an apple for sweetness?
OMG!!!!! This is seriously good soup. It was very easy and quick to make. I’m not a big fan of cinnamon, so I omitted that ingredient and increased the garlic. Yum Yum.