Vegan Pumpkin Bisque

by | Sep 14, 2019 | American, Fall, Lunch, Soups

Print Recipe

Vegan Pumpkin Bisque

Prep Time25 minutes
Cook Time20 minutes
Total Time45 minutes
Course: Lunch, Soup
Cuisine: American, Vegan, WFPB
Keyword: vegan pumpkin bisque, vegan pumpkin soup
Servings: 6
Calories: 169kcal

Equipment

  • immersion blender

Ingredients

  • 3 tbsp extra-virgin olive oil OPTIONAL or a 1/4 cup vegetable broth
  • 1 white onion chopped
  • 1 clove garlic minced
  • 3 tbsp maple syrup
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp black pepper
  • 1/8 tsp cayenne pepper
  • 1 15 oz can pumpkin puree
  • 3 cups low-sodium vegetable broth
  • 1/2 cup coconut milk
  • kosher salt to taste
  • roasted pumpkin seeds for garnish

Instructions

  • In a large pot, sauté the onions with oil or vegetable broth for 5 minutes. Add the garlic, maple syrup, pepper, cinnamon, nutmeg and cayenne pepper and cook for 3 minutes.
  • Add the pumpkin puree and broth, stir to blend, season with salt and bring to a boil. Reduce the heat to low and simmer for 20 minutes.
  • Turn off the heat. Stir in the coconut milk and blend with an immersion blender.
  • Garnish with roasted pumpkin seeds before serving.

Nutrition

Calories: 169kcal | Carbohydrates: 18g | Protein: 2g | Fat: 11g | Saturated Fat: 5g | Sodium: 478mg | Potassium: 259mg | Fiber: 3g | Sugar: 11g | Vitamin A: 12976IU | Vitamin C: 5mg | Calcium: 42mg | Iron: 2mg
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