Intro: Pumpkin Soup With Coconut Milk & Vegetables
Are you looking for a homemade recipe for vegan pumpkin soup with coconut milk and vegetables that’s also keto friendly? If so then this plant based low carb meal is ideal for you. It’s packed with your favorite flavors, fresh herbs and spices, that all come together to delight your taste buds!
You didn’t know pumpkin was the perfect low carb vegetable to make soup? That’s right this plump variety of squash is super nutritious and keto friendly. They are also rich in the antioxidant beta carotene! Additionally when roasted and puréed they become the best foundation for any delicious stew. Pumpkins are plant based too making them great for weight loss, management, and health.
Can I make pumpkin purée from scratch?
- Grab yourself 2 small pumpkins or 1 large (2 smalls are easier to carry and work with)
- Cut off the stem then slice in half before scooping out all the stringy guts and seeds.
- Preheat your oven to 350 degrees F
- Grease or line your baking sheet pan before placing the pumpkin halves face down
- Roast them for 45 minutes- poke with fork to ensure they’re soft
- Allow them to cool all the way down before scooping out all the flesh from the skin
- Transfer pumpkin flesh to your food processor or blender and purée until smooth
- Add salt to your liking
Your recipe for homemade keto vegan pumpkin soup with coconut milk and vegetables needs:
- 2 tsp olive oil
- 1/2 onion
- 1 tbsp minced garlic
- 1 cup pumpkin purée
- 3 cups water
- 1 tsp vegetable bullion
- 1/4 cup canned coconut milk
- 1 tsp black garlic powder
- 1 tsp pepper
- 1 tsp turmeric
- 1 oz fresh basil
- 1 oz fresh dill
- 1 oz fresh cilantro
- 1 tsp dried oregano
- 1 tsp red chili flakes
- 2 tbsp nutritional yeast
- 1 cup chopped mushrooms
- 1 cup chopped cauliflower
- 1 cup chopped bell peppers
- 1 tsp salt
- 1 tbsp soy sauce
Other Low Carb Vegetables I Can Substitute?
- Sprouts – 4 of the healthiest sprouts include bean, Alfalfa, Lentil, and Sprouted Grains. 1/2 cup of bean sprouts has 2.6 grams of carbs.
- Broccoli – This edible green plant is related to cabbage. It can be various shades of green with a large flowering head. 1/2 cup broccoli has about 2.5 grams of carbs. Its a great source of fiber too.
- Spinach – This leafy green vegetable comes from a flowering plant native to central and western Asia. 1/2 cup cooked spinach has 3.5 grams of carbs.
- Cabbage – This ground grown vegetable can be various shard of green or purple. It’s thicker and sweeter than lettuce. It’s low in carbs and high in nutrients. 1/2 cup shredded cabbage has 2 grams of carbs.
- Rinse and prep your vegetables, onion, garlic, and herbs
- Heat 1 tsp olive oil in a large pot with garlic and onions – sauté
- Add in the pumpkin purée, vegetable bullion, black garlic powder, pepper turmeric, and fresh herbs and stir – simmer in low for 5 minutes
- Stir in water and coconut milk and simmer 5 minutes
- Set the pot aside to cool down
- Grab your large skillet and heat 1 tsp olive oil before tossing in the mushrooms, cauliflower, and bell peppers
- Allow them to sauté for 5 minutes or so
- Stir in soy sauce nutritional yeast oregano and red chili flakes
- Add the sautéed vegetables to the broth and serve!
Why will you like this recipe?
- It’s low carb, vegan, plant based, paleo, whole food, dairy free, and keto.
- The homemade broth is made from scratch with herbs and spices.
- It aids in gut health, brain, eye, and weight.
- This soup is delicious, cozy, comforting, easy, and affordable
- Use full fat coconut milk from the can for optimal thickness and creaminess
- Sauté your onion and garlic until brown and onions are carmelized
- Add tofu for low carb source of protein!
Nutritional Information: 4 Servings
|Calories 140||Dietary Fiber 5.5g 20%|
|Total Fat 6.9g 9%||Total Sugars 4.3g|
|Saturated Fat 3.6g 18%||Protein 6.9|
|Potassium 846mg 18||Vitamin D 63mcg 315%|
|Sodium 147mg 17%||Calcium 190mg 15%|
|Total Carbohydrate 12g 4%||Iron 7mg 38%|
Jump To Recipe: Vegan Pumpkin Soup With Coconut Milk
This soup is so mouthwatering, healthy, low carb, and plant based. You will adore the flavors and how great you feel!
- 2 Tsp olive oil
- 1/2 White onion diced
- 1 Tbsp garlic minced
- 1 Cup pumpkin purée homemade or canned
- 3 Cups water
- 1/4 Cup coconut milk full fat from the can for best texture and flavor
- 1 Tsp vegetable bullion
- 1 Tsp black garlic powder
- 1 Tsp turmeric
- 1 Tsp salt
- 1 Tsp black pepper
- 1 Oz basil
- 1 Oz cilantro
- 1 Oz dill fresh
- 1 Tsp dried oregano
- 2 Tbsp nutritional yeast
- 1 Cup mushrooms chopped
- 1 Cup cauliflower chopped
- 1 Cup bell peppers chopped
- 1 Tbsp soy sauce
Prepare your vegetables and herbs – rinse, chop, dice, mince etc
Bring 1 tsp olive oil to a medium high heat in a large pot with garlic and onions – sauté
Stir in the pumpkin purée, vegetable bullion, black garlic powder, pepper turmeric, and fresh herbs and stir – simmer on low for 5 minutes
Stir in water and coconut milk and simmer 5 minutes
Set the pot aside to cool down
Grab your large skillet and heat 1 tsp olive oil before tossing in the mushrooms, cauliflower, and bell peppers and stir
Sauté for about 5 minutes
Stir in soy sauce nutritional yeast oregano and red chili flakes
Transfer the sautéed vegetables into the broth
From the recipe video: leave out the potato and tomatillo for low carb.
More Low Carb Recipes To Make:
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Is pumpkin soup healthy?
Most pumpkin soups are healthy and nutritious especially if they’re made with minimally processed fresh ingredients. Pumpkins are generally good for you and for heart health. They are naturally low in carbs, Plant Based, packed with fiber, potassium, and vitamin C – which have been shown to aid in the health of the heart and regulate blood pressure.