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Who knew that pumpkin and tomato would be a match made in heaven?
This savory soup was inspired by my Vegan Tuscan Pumpkin Pasta Sauce. That sauce is so delicious, I want to eat it with a spoon. Hence, why I turned it into a soup.
If you’ve ever tried Nordstrom’s famous tomato soup, the flavor of this soup is reminiscent of that, while being entirely dairy-free. Of course if you enjoy dairy, this is the perfect soup for dipping a grilled cheese into, or practically any sandwich, for that matter.
What I love about this soup is that it’s a breeze to throw together and has a velvety texture without the need for heavy cream.
Benefits of Pumpkin
Pumpkin is loaded with vitamin A, which is thought to be great for eye health, the antioxidant beta carotene, which may help to prevent cancer, and potassium, to help with muscle recovery after a workout.
Paired with tomatoes, which are a great source of vitamin C, iron, and lycopene, which might reduce your risk for heart disease, this soup is a healthy addition to any meal.
As an added bonus, you can always use any leftovers as a dip or pasta sauce.
Ingredients
- 1 teaspoon extra virgin olive oil
- 1/2 yellow onion , chopped
- 1 clove garlic , minced
- 1 cup strained tomato
- 1 cup pumpkin puree
- 1 1/2 cups water
- 1 1/2 teaspoons salt
- 1/2 teaspoon cinnamon
- 1 tablespoon maple syrup
- 1 teaspoon fresh minced sage , plus extra for garnish
- 1 teaspoon fresh lemon juice
- 1/2 cup coconut milk
Instructions
- Heat the olive oil in a large pot over medium heat and sauté the onion until tender, about 8 minutes. Add in the garlic and sauté until fragrant, about one more minute.
- Transfer the cooked onion and garlic to a blender and add in the tomato, pumpkin, water, salt, cinnamon, maple syrup, and sage. Blend until completely smooth, then return the soup to the large pot and bring the liquid to a boil. Once boiling, lower the heat and stir in the lemon juice and coconut milk. Adjust any seasoning to taste and serve warm. Leftovers can be stored in an airtight container in the fridge for up to 5 days.
Nutrition
Per Serving: Calories: 106, Fat: 7g, Carbohydrates: 10g, Fiber: 2g, Protein: 1g
Note: I can’t predict how substitutions will turn out, so if you try something different please leave a comment below letting us all know what you tried. Because this is a soup recipe however, you can simply taste as you go until the flavor and texture are perfect for you– so feel free to experiment!
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Reader Feedback: What’s your favorite soup?
Added 1/2 cup of plain yogurt , rosemary instead of sage and skipped lemon juice and coconut milk . It’s also very good. Thanks
This recipe was very good! I used canned diced tomatoes and the flavor was great, almost like Campbells tomato soup but good for you!
This is wonderful. Can this be frozen?
Just made this soup and its delicious! I love how I will be able to make this with items I have on hand and how simple it is. I didn’t have Sage, so I substituted with Thyme. It would be delicious as a sauce as well. Thank you so much!
I make this soup every year in the fall. It’s delicious, healthy and satisfying. Turns out great every time.
I could make this from my pantry! Since I keep a can of coconut milk in the shelf. Like another reviewer i too used Chinese five spice (because I hardly use it otherwise!) but followed the rest of the recipe exactly. Making eight servings conveniently uses the whole can of pumpkin and tomatoes and Believe me you’ll want to eat this more than once! Thank you.
This soup is rich and bright and delicious!
I used Agave instead of syrup. Also I put everything in my Vitamix, chopped fresh tomatoes, garlic, dried onion, cinnamon, some lemon basil, almond milk (what I had), sage, lemon juice. I eliminated the water since I had fresh tomatoes.
Delicious!!!
Ha! I was just getting on here to ask if you could make a soup based on your Tuscan Pumpkin Pasta Sauce because I find myself eating it by the spoonful out of the jar. So happy to find you already did!
I made this with slight modification of adding Cheyenne pepper and basil. Delicious 😋