Description
This Slow Cooker Pumpkin Soup is a creamy, comforting, and perfectly spiced dish ideal for fall and winter. Made with fresh pumpkin, tofu for protein, and a blend of warming spices, it’s an easy gluten-free, dairy-free, vegan soup that can be prepared effortlessly in a slow cooker. Smooth and rich, it’s perfect served hot or chilled, garnished with parsley and crushed red pepper flakes for an extra kick.
Ingredients
Scale
Soup Base
- 2 tablespoons of olive oil
- 6 garlic cloves, halved and lightly crushed
- 1 yellow onion, roughly chopped
- 3 cups of rich vegetable broth
- 1 tablespoon of tomato paste
Main Ingredients
- 2 pounds of pumpkin, peeled, seeds removed, and cubed
- 1 (14-ounce) firm tofu, cubed
Spices & Seasonings
- ¼ teaspoon of cinnamon
- 1 teaspoon of paprika
- 2 teaspoons of dry or fresh thyme
- 1 teaspoon salt
- ½ teaspoon of black pepper
Optional Garnishes
- Parsley, chopped
- Crushed red pepper flakes
Instructions
- Saute Aromatics: Turn your slow cooker on to the sauté setting (or use a stovetop pan if your slow cooker lacks this function). Add the olive oil and halved, crushed garlic cloves. Cook until the garlic turns lightly golden, then add the roughly chopped onions. Stir frequently and cook until the onions become translucent and tender, about 5-7 minutes.
- Combine Spices and Pumpkin: Add the cubed pumpkin to the onion and garlic mixture. Sprinkle in cinnamon, paprika, thyme, salt, and black pepper. Mix well to coat the pumpkin evenly with the spices and cook for about 30 seconds, stirring continuously to bring out their aroma.
- Add Broth, Tomato Paste, and Tofu: Pour in the vegetable broth, then stir in the tomato paste until well combined. Gently fold in the cubed firm tofu, distributing it evenly.
- Slow Cook the Soup: Cover the slow cooker with the lid and set it to cook on high for 3 hours and 30 minutes. This slow cooking allows the pumpkin to soften completely and the flavors to meld beautifully.
- Blend the Soup: Once cooking is complete, carefully remove the lid and allow the soup to cool for about 10 minutes. Using a ladle, transfer the soup in batches into a blender and blend until completely smooth. Alternatively, use an immersion blender and blend directly in the slow cooker for about 5 minutes until smooth and creamy.
- Serve: Ladle the soup into bowls and serve hot or chilled according to preference. Garnish with chopped parsley and crushed red pepper flakes for added color and a touch of heat if desired.
Notes
- This recipe can be made with fresh or canned pumpkin; adjust cooking time accordingly if using canned.
- The soup freezes well—store cooled soup in airtight containers for up to 3 months.
- For a richer taste, you can substitute olive oil with avocado oil or coconut oil.
- Adjust seasoning to taste before serving, especially salt and pepper.
- Using firm tofu helps maintain texture; silken tofu will make the soup creamier but less structured.
- Optional garnishes add freshness and a hint of heat but can be omitted for a milder flavor.
- The recipe is naturally gluten-free, dairy-free, vegan, and Whole30 compliant.
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
