Vegan Pumpkin Tahini Soup

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

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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. They equally work for this recipe.

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.

Making it vegan

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.

Ingredients

• Pumpkin
• Onion
• Almond milk
• Nutritional yeast
• Tahini
• Sage
• Nutmeg

See quantities and full instructions in the recipe card.

Instructions

Making pumpkin soup.

This thick pumpkin soup is also simple. You need to steam or boil the pumpkin and the onion. 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 keep the water where the nutrients have gone after boiling, so no problem here.

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

If you are looking for a summery soup try out the Andalusian Gazpacho recipe or the Watermelon Rinds Gazpacho recipe, also on this site. Both are delicious and made in minutes!

5 Benefits of eating pumpkin and butternut Squash

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

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. So 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. Instead, always opt for more wholesome choices, like roasted pumpkin or butternut squash, pumpkin puree, pumpkin hummus, pumpkin pie, or pumpkin soup.

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

Note: These benefits are my shortened abstract from WebMD.

Want to know more about the benefits of pumpkin?.

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

Want more Hearty Soups Recipes? Check out our:

• Sprouted Lentils Soup
• Homemade Spanish Gazpacho

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld on Instagram. Cheers!

Recipe: 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 26 votes

Print Recipe

Prep Time 10 mins

Cook Time 10 mins

Total Time 20 mins

Course Appetizer, Sides, Soup

Cuisine Middle-Eastern, Plant-based, Vegan, Vegetarian

Servings 4 Servings

Calories 171 kcal

Equipment

• Electric Steamer
• Food Processor

Ingredients

 

CupsMetric

 

1x2x3x

• 1.5 pounds pumpkin steamed
• 1 onion steamed or sautéed
• 1 ½ cup almond milk any other vegetable milk works
• 5 tablespoons nutritional yeast
• 3 tablespoons tahini
• 3 leaves sage fresh
• 1 teaspoon sea salt
• 1 Pinch nutmeg

Instructions

 

• Peel the pumpkin and the onion cut them into big chunks.
  1.5 pounds pumpkin, 1 onion
• Steam (or boil) them until tender. Shouldn’t take more than 10 minutes.
  1.5 pounds pumpkin, 1 onion
• Place all your ingredients in a blender, and mix until it looks smooth.
  1 ½ cup almond milk, 5 tablespoons nutritional yeast, 3 tablespoons tahini, 3 leaves sage, 1 Pinch nutmeg, 1 teaspoon sea salt
• Adjust. 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 autumn, fall, pumpkin, seaonal, tahini, winter

Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!

Food safety

We sometimes take for granted that we have years (or decades) of cooking experience that the average visitor may not. Add to, or remove from, the list below with health and safety tips.

• Cook to a minimum temperature of 165 °F (74 °C)
• Do not use the same utensils on cooked food, that previously touched raw meat
• Wash hands after touching raw meat
• Don't leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Use oils with high smoking point to avoid harmful compounds
• Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full Nutritional Disclosure here.

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