Slow Cooker Pumpkin Soup! So creamy and soothing with coconut milk. Vegan, gluten-free, paleo and all-round allergy-friendly.
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This slow cooker pumpkin soup manages to tick several boxes at once. Not only is it easy to make and so satisfying on a cold night, but it’s also vegan, gluten-free, paleo, and all-around allergy-friendly.
Pumpkin is a nutritional superstar: it’s low in calories, high in fiber, and provides more than double your daily dose of vitamin A in just one serving. Plus it tastes great!
I substituted coconut milk and coconut oil for the butter, milk, and cream you find in many pumpkin soup recipes. These ingredients give the soup its fullness and creaminess. The coconut flavor also goes well with the pumpkin – it’s subtle and not too sweet.
I love adding bay leaf to this soup. It acts as a flavor enhancer for pumpkin and somehow makes the soup taste more pumpkin-like.
Be sure to use the dried bay leaves from the spice section, not the fresh ones you sometimes find in the fresh produce section. Fresh bay leaves are a different variety and do not have the same effect.
That means if you’re in a hurry or don’t want to cook particularly dirty dishes, it’s fine to just toss everything in the slow cooker. Your soup will still be delicious.
Slow Cooker Pumpkin Soup
When shopping for pumpkin puree, make sure to buy 100% pumpkin with no added sugar or spices.
If you’d like, you can make your own pumpkin puree by roasting a baking pumpkin, scooping out the inside, and pureeing the flesh.
This recipe can also be prepared on the stove. Let the soup simmer for about half an hour before pureeing.
ingredients
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1 tablespoon coconut oil (olive oil is fine if you don’t have coconut)
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1/2 Cup rolled carrot
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1/2 Cup rolled Onion
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1/2 Cup rolled celery
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3 tablespoon grated Ginger
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4 cloves garlicrolled
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2 dried bay leaves
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2 (15-ounce) cans pumpkin puree (or 4 cups homemade puree)
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1 (15 ounce) can coconut milkshocked
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2 1/2 cups low sodium vegetable broth (plus up to 1 cup more, to taste)
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1/4 teaspoon Salt
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Spicy chilli powderto serve, optional
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Chopped fresh coriander, serveOptional
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Coconut milk yogurt, serve, Optional
method
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Fry the vegetables:
Heat a pan over medium heat and warm the coconut oil. Add carrot, onion and celery and sauté 5 to 7 minutes until onions are translucent. Stir frequently to avoid browning.
Add the ginger, garlic and bay leaves and sauté for a few more minutes.
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In a 3-quart or larger slow cooker, combine the sautéed vegetables, pumpkin puree, coconut milk, vegetable broth, and salt:
Cook 4 1/2 hours on low or 3 hours on high.
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Remove the bay leaves and puree the soup very smooth with a hand blender:
Alternatively, puree the soup in a blender or food processor. Add additional broth if you want a thinner soup. Taste and add more salt if needed.
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Serve:
I like to sprinkle some spicy Thai chilli powder, fresh coriander on top and toss in some coconut milk yogurt.
| nutritional information (per serving) | |
|---|---|
| 394 | calories |
| 28g | Fat |
| 36g | carbohydrates |
| 7g | protein |
