Description
A creamy, comforting slow cooker pumpkin soup that’s perfect for chilly fall and winter days. This easy recipe combines fresh pumpkin, aromatic spices, and tofu for protein, slow-cooked to develop rich flavors. It’s naturally gluten-free, vegan, and freezer-friendly, making it a versatile and nourishing meal option.
Ingredients
Scale
Soup Base
- 2 tablespoons olive oil
- 6 garlic cloves, halved and lightly crushed
- 1 yellow onion, roughly chopped
- 3 cups rich vegetable broth
- 2 pounds pumpkin, peeled, seeds removed, and cubed
- ¼ teaspoon cinnamon
- 1 teaspoon paprika
- 2 teaspoons dry or fresh thyme
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon tomato paste
Protein & Garnishes
- 1 (14-ounce) firm tofu, cubed
- Parsley, chopped for garnish (optional)
- Crushed red pepper flakes, for garnish (optional)
Instructions
- Saute Aromatics: Turn your slow cooker to the saute function (or use a pan if your slow cooker doesn’t have this setting). Add olive oil and garlic cloves. When the garlic starts to turn lightly golden, add the chopped onions and stir. Cook until onions are translucent and tender.
- Add Pumpkin and Spices: Stir in cubed pumpkin, cinnamon, paprika, thyme, salt, and black pepper. Cook while continuously stirring for 30 seconds to toast the spices and combine flavors.
- Add Liquids and Tofu: Mix in the vegetable broth, tomato paste, and cubed tofu thoroughly to incorporate everything.
- Slow Cook: Cover with the lid and cook on high for 3 hours and 30 minutes to let the pumpkin soften and flavors meld.
- Blend Soup: Once cooking is complete, carefully remove the lid and let the soup cool for 10 minutes. Transfer the soup in batches to a blender and blend until smooth, or use an immersion blender for about 5 minutes until creamy and uniform.
- Serve: Serve the soup hot or chilled. Optionally garnish with chopped parsley and a sprinkle of crushed red pepper flakes for extra flavor and heat.
Notes
- This soup is creamy and cozy, perfect for fall and winter comforting meals.
- Both fresh and canned pumpkin can be used depending on availability.
- Recipe is naturally gluten-free, dairy-free, vegan, and Whole30 compliant.
- It freezes well, making great leftovers for future meals.
- Adjust seasonings and spice levels to taste, especially the red pepper flakes if you prefer more heat.
Nutrition
- Serving Size: 1 serving
- Calories: 256 kcal
- Sugar: 11 g
- Sodium: 1337 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 29 g
- Fiber: 9 g
- Protein: 12 g
- Cholesterol: 0 mg
