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Vegan Pumpkin Tahini Soup

Gluten-FreeVeganDairy-FreeVegetarian

This creamy, easy, and hearty Vegan Pumpkin Tahini Soup is all you need to satisfy your need for something savory and creamy this autumn.

I love Pumpkin, Butternut Squash, and these kinds of vegetables that are so full of flavor on their own that you can have them either roasted, steamed, or as the main ingredient in any preparation. I just love homemade pumpkin soup.

Pumpkins and butternut squashes are naturally creamy when steamed or boiled, so they are a great option when looking for a silky textured soup.

Every time I go back to my hometown in Panama, my mom never fails to make me one of my favorites yet simple dishes from her kitchen: pumpkin soup.

Her version has always contained whole and evaporated milk, plus little pieces of stir-fried ham and Culantro, a commonly found herb in Panama but hard to find in other parts of the world. It is not Cilantro; although some people find some similarities, I don’t.

The non-vegan ingredients of my mom’s soup are easily exchangeable or taken off a vegan recipe version. Still, I wanted to find a replacement for that extra kick characteristic flavor that the Culantro provides.

So, I came out with Tahini, this great special ingredient that most of us know from Hummus, or Middle Eastern Cuisine.  

Here I bring you the best ever pumpkin soup, it is also a quick pumpkin soup.

Making pumpkin soup

This thick pumpkin soup is also a simple pumpkin soup. You need to steam or boil the pumpkin. I usually don’t recommend boiling the vegetables since you lose part of their nutritional properties (read more about preserving your vegetables’ nutrients here). Still, when you make soups, you are keeping the water where the nutrients have gone after boiling, so no problem here.

After you have your pumpkin boiled or steamed, you just have to dump the rest of the pumpkin soup recipe ingredients in a blender of food processor that simple! That’s the principle of a basic pumpkin soup.

5 Benefits of Eating Pumpkin and Butternut Squash

For this recipe, both butternut squash and pumpkin work well.

butternut squash raw
butternut squash raw

1. High in Beta Carotene

Your body changes this antioxidant to vitamin A. You need vitamin A to see, ward off germs, and for your reproductive system to work the way it should.

2. Soothe Skin

The antioxidant power of beta carotene in pumpkin works to combat the effects of aging on your skin. It also helps ease inflammation, which keeps your skin -and your body – calmer and happier.

3. Sharpen Your Sight

Vitamin A helps you have healthy eyes and see more clearly, especially in low-light conditions.

4. Keep your waistline

Pumpkins are high in fiber and low in calories. That means they make you feel full without adding to your overall food intake for the day. If you’re looking for a healthy way to fill up, nutrient-rich pumpkin is an excellent go-to choice.

5. Sleep Better

Pumpkin seeds help your body make serotonin. In addition to making you feel good, serotonin is also a key player in promoting good sleep.

Best Ways to Eat Pumpkin

Experts say that the best way to get pumpkin’s health benefits is to avoid the sugar and processing of baked goods or pumpkin flavor. Always opt for more wholesome choices, like roasted pumpkin, pumpkin puree, pumpkin hummus, or pumpkin soup.

Note: These benefits are my shortened abstract from from WebMD.

Here I bring you the best ever pumpkin soup, it is also a quick pumpkin soup.

I can’t tell you delicious this soup is. Perfect for Autumn and Winter Seasons.

Pumpkin Tahini Soup

Vegan Pumpkin Tahini Soup

Gus
This creamy, easy, and hearty Vegan Pumpkin Tahini Soup is all you need to satisfy your need for something savory and creamy this autumn.
5 from 2 votes
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Sides, Soup
Cuisine Middle-Eastern, Plant-based, Vegan, Vegetarian
Servings 4 Servings
Calories 171 kcal

Equipment

  • Steamer (optional, otherwise use a saucepan to boil)
  • Blender or food processor

Ingredients
 
 

Instructions
 

  • Peel the pumpkin and the onion cut them into big chunks and steam (or boil) them until tender. Shouldn’t take more than 10 minutes.
  • Place all your ingredients in a blender, and mix until it looks smooth.
  • Taste for texture and adjust with warm water or plant milk as needed.

Nutrition

Calories: 171kcalCarbohydrates: 20gProtein: 9gFat: 8gSaturated Fat: 1gSodium: 710mgPotassium: 859mgFiber: 5gSugar: 6gVitamin A: 14489IUVitamin C: 18mgCalcium: 171mgIron: 2mg
Keyword pumpkin, tahini
Did you make this recipe?Mention @ourplantbasedworld or tag #ourplantbasedworld!
Nutrition Facts
Vegan Pumpkin Tahini Soup
Amount per Serving
Calories
171
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Sodium
 
710
mg
31
%
Potassium
 
859
mg
25
%
Carbohydrates
 
20
g
7
%
Fiber
 
5
g
21
%
Sugar
 
6
g
7
%
Protein
 
9
g
18
%
Vitamin A
 
14489
IU
290
%
Vitamin C
 
18
mg
22
%
Calcium
 
171
mg
17
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Want more Hearty Soups Recipes? Check out our:

Sprouted Lentils Soup

Want to know more about the benefits of pumpkin? Here.

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