Description
This Slow Cooker Pumpkin Soup is a creamy, comforting, and perfectly spiced recipe ideal for fall and winter. Made with fresh pumpkin, aromatic spices, and tofu for added protein, it’s a hearty vegan and gluten-free dish that’s easy to prepare and freezes well for leftovers.
Ingredients
Scale
Soup Base
- 2 tablespoons of olive oil
- 6 garlic cloves, halved and lightly crushed
- 1 yellow onion, roughly chopped
Main Ingredients
- 3 cups of rich vegetable broth
- 2 pounds of pumpkin, peeled, seeds removed, and cubed
- ¼ teaspoon of cinnamon
- 1 teaspoon of paprika
- 2 teaspoons of dry or fresh thyme
- 1 teaspoon salt
- ½ teaspoon of black pepper
- 1 tablespoon of tomato paste
- 1 (14-ounce) firm tofu, cubed
Garnishes (Optional)
- Parsley, chopped for garnish
- Crushed red pepper flakes
Instructions
- Sauté Garlic and Onions: Turn your instant pot or slow cooker on to sauté mode. Add olive oil and garlic cloves and cook until the garlic is lightly golden brown. Then add the chopped onions and cook until they become translucent and tender.
- Add Spices and Pumpkin: Stir in pumpkin cubes, cinnamon, paprika, thyme, salt, and black pepper. Cook the mixture for about 30 seconds while stirring continuously to combine flavors.
- Add Liquids and Tofu: Pour in the vegetable broth, add tomato paste, and cubed tofu. Stir gently to combine all ingredients evenly.
- Slow Cook: Cover with the lid and set your slow cooker to high. Cook for 3 hours and 30 minutes until the pumpkin is very tender and the flavors meld together.
- Blend the Soup: Carefully remove the lid and allow the soup to cool for 10 minutes to avoid splattering. Using a ladle, transfer the soup in batches to a blender and puree until completely smooth. Alternatively, use an immersion blender directly in the pot and blend for about 5 minutes until silky smooth.
- Serve and Garnish: Serve the soup hot or chilled. Garnish with chopped parsley and crushed red pepper flakes if desired for added flavor and color.
Notes
- This recipe is naturally gluten-free, dairy-free, vegan, and whole30 compliant.
- The soup uses fresh pumpkin but canned pumpkin can also be substituted.
- The dish freezes well, making it excellent for meal prep.
- You can adjust the spice levels and garnishes to your preference.
Nutrition
- Serving Size: 1 serving
- Calories: 256 kcal
- Sugar: 11 g
- Sodium: 1337 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 29 g
- Fiber: 9 g
- Protein: 12 g
- Cholesterol: 0 mg
