Low Fat Vegan Creamy Pumpkin Soup

Nutri.Foodie's picture

Apr. 25, 2013

A yummy, nutritious vegan version of pumpkin soup!


Pumpkin 4 Cup (64 tbs) , chopped finely
Onion 1 Medium , chopped finely
Vegetable broth 6 Cup (96 tbs)
Olive oil 2 Tablespoon
Garlic 1 Clove (5 gm) , chopped finely
Thyme sprigs 1 Teaspoon , minced
Sage sprigs 1 Teaspoon , chopped finely
Sour cream substitute 1 Cup (16 tbs)
Salt 1 Teaspoon



1. In a stockpot heat the olive oil over medium heat.


2. Add the chopped onions and sauté until it turns translucent.

3. Add the garlic, thyme, and sage. Stir well.

4. Add the vegetable broth, chopped pumpkin, salt, and black pepper. Stir well.

5. Allow it to a boil and then simmer. Cover and cook for 1 hour with occasional stirring.

6. In batches puree the soup in a blender. Pour the pureed soup into the stockpot and allow it to simmer again.

7. Add sour cream substitute and cook for 5 minutes.


8. Sprinkle pepper powder if needed and serve hot.

Recipe Summary

Difficulty Level: Easy
Cook Time: 70 Minutes
Ready In: 70 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 130Calories from Fat 78

 % Daily Value*

Total Fat 8 g12.3%

Saturated Fat 4 g20%

Trans Fat 0 g


Sodium 657 mg27.38%

Total Carbohydrates 12 g4%

Dietary Fiber 2 g8%

Sugars 3 g

Protein 2 g4%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet