The Foodie Dietitian Blog

Vegan Turmeric Pumpkin Soup

A quick and easy go-to weeknight meal for the fall and winter, this vegan turmeric pumpkin soup is packed with immune-boosting ingredients and fall flavor!A quick and easy go-to weeknight meal for the fall and winter, this vegan turmeric pumpkin soup is packed with immune-boosting ingredients and fall flavor!It feels kind of wrong to post a soup recipe this week given that it’s almost 80 degrees in Boston today (in mid-late October, mind you). In my defense, when I made the soup to have for dinner a couple weeks back, it felt like fall. I wore long sleeves and wasn’t covered in sweat by the time I walked to my local coffee shop (yes, that happened today).Vegan Turmeric Pumpkin SoupBut tomorrow it’s back in the low 60s and 50s over the weekend so it will be fair game for making this soup again. This week and weekend I was at the Food & Nutrition Conference and Expo (FNCE), the annual conference for registered dietitian nutritionists. It was fun, exhausting, rewarding, tiring, heart-filling and inspiring all at the same time. As an entrepreneur working from home, work life can get a little lonely sometimes and this conference is a nice reminder that we’re not alone. That we all have each other to lean on and at the end of the day, we just want to support and lift each other up! It’s a beautiful thing.Turmeric Pumpkin Soup (with white beans!)And this conference was extra special because my husband was a part of it. The company he works for was exhibiting at the Expo this year so I got to take little breaks during the weekend to pop over and see him. But with any 4 day conference where you start at 7am and don’t stop till 10pm, you’re bound to be a little tired when you get back home. I had to teach two evening yoga classes the day the conference ended and I started to lose my voice during the middle of my first class. Needless to say, I have to take good care of myself this week to make sure I’m supporting my immune system. That means adequate sleep, taking my vitamins, drinking lots of water and eating home cooked meals with immune-boosting ingredients that are easy to make (because I won’t have the energy to spend tons of time in the kitchen).Vegan Turmeric Pumpkin SoupEnter, this soup made with immune-boosting turmeric and pumpkin. I talk about turmeric and other immune-supporting foods in my e-book, Nourish Your Namaste. Curcumin, the active substance in turmeric that gives it its bold yellow/orange color, has been shown to enhance antibody and immune response. Plus, pumpkin is an excellent source of vitamin A, which helps regulate the immune system and protects you from infections by supporting immune system cells and barriers that keep the bad stuff out. The cannellini beans help to thicken the soup without the need for cream or milk and deliver a protein, fiber and nutrient boost!Vegan Pumpkin SoupI also love how easy and quick it was to make this soup. I used canned pumpkin for the convenience factor but you could always roast your own pumpkin if you have a little extra time to play with. This will be a new go-to weeknight meal to add to our fall/winter dinner rotation.Vegan Turmeric Pumpkin Soup

Vegan Turmeric Pumpkin Soup

Yield: Serves four

Vegan Turmeric Pumpkin Soup

Ingredients

  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped (approx 1 cup)
  • 3 medium garlic cloves, minced
  • 2 tablespoons chopped sage (approx 10 sage leaves)
  • 4 cups vegetable broth
  • 1 15oz can pumpkin puree
  • 1 15.5oz can cannellini beans
  • 1 teaspoon turmeric
  • 1/2 teaspoon nutmeg
  • 1 teaspoon salt
  • Pepper to taste
  • Optional: Pepitas for garnish

Instructions

  1. In a 4 quart pot, heat olive oil over medium heat.
  2. Add onion and cook for 5-7 minutes, or until translucent. Add garlic and sage and cook for another minute, or until fragrant.
  3. Add broth, pumpkin, beans, turmeric, nutmeg and salt and stir to combine. Bring to a simmer.
  4. Transfer to a high-speed blender or use an immersion blender to puree the soup. If using a high-speed blender, transfer soup back to the pot. Let cook for 5-10 more minutes on medium-low heat. Add pepper to taste.
  5. Optional: Garnish soup with pepitas (pumpkin seeds).
3.1
http://karalydon.com/recipes/vegan-turmeric-pumpkin-soup/
A quick and easy go-to weeknight meal for the fall and winter, this vegan turmeric pumpkin soup is packed with immune-boosting ingredients and fall flavor!

For other pumpkin inspiration, check out my recipes below!

Maple Pumpkin Almond Butter-4-2

Maple Pumpkin Almond Butter

Dark Chocolate Pumpkin Almond Butter Cups

Dark Chocolate Pumpkin Almond Butter Cups

Tempeh Pumpkin Hash | The Foodie Dietitian @karalydon

Tempeh Pumpkin Hash

I’m a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.

Comments

  1. Hi Kara, I made this soup on friday night. Turned out a treat – Great idea with the beans!
    The kids loved it, such an inspiration

  2. Thanks for this inspiration Kara! I’ve never made a turmeric based soup – what a sensational flavor! I used Thai Basil from the garden in place of the sage and great northern beans, but kept everything else the same. Such a fresh, vibrant color and flavor! Great work!

  3. I have been so into pumpkin and squash recipes lately and just made my own miso pumpkin soup! Also added healing turmeric to it and it lends such a delicious taste and flavour. Am so in love with this spice! Am now on the lookout for the fresh variety!

    If you are interested, check out my miso pumpkin soup recipe here:
    https://breakfastandsalads.wordpress.com/2016/10/27/healing-miso-pumpkin-soup/

  4. Yum!! I am loving all things turmeric right now 🙂 I was at FNCE too!! Hopefully we can meet next time. I totally agree with your description. It was so rewarding and energizing…but coming back to reality was a challenge. I’m ready to hit this new week on a solid amount of rest from the weekend POST FNCE 🙂

  5. This recipe looks delish! Sorry to have missed seeing you at FNCE. Which booth was your hubby’s?

  6. Sooooo happy to have spent time with you at FNCE! And this recipe looks out of this world! Just gorgeous!

  7. Kit Broihier

    This looks great–love me some pumpkin. Plus the photo is wonderful. So sad I missed seeing you at FNCE.

  8. YUM!!This looks absolutely delicious! I have pinned it to make this weekend 🙂

  9. Thanks for the recipe. I have never thought of adding cannellini beans to pumpkin soup, I’d imagine it will make the texture smoother. I look forward in making this soup tomorrow.

  10. Oooh this sounds amazing! Healthy, delish….and quick! I look forward to trying this recipe over the weekend. Thank goodness fall weather has returned to New England.

  11. Lovely soup! With the beans – it sounds so hearty and delicious and I love it’s you’ve got turmeric and sage. Mmmm…

  12. Gorgeous! I have been wanting to make a pumpkin soup lately, this might have to be the one! Love that you used beans to thicken up the soup, love doing that!

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