Description
This Slow Cooker Pumpkin Soup is a creamy, comforting, and cozy dish perfect for fall and winter. Made with fresh pumpkin, aromatic spices, and silken tofu, it delivers a rich flavor while being dairy-free, gluten-free, vegan, and whole30 compliant. The soup is perfectly spiced with cinnamon, paprika, and thyme, making it a nourishing meal that can be served hot or chilled. It also freezes well for easy future meals.
Ingredients
Scale
Main Ingredients
- 2 tablespoons of olive oil
- 6 garlic cloves, halved and lightly crushed
- 1 yellow onion, roughly chopped
- 3 cups of rich vegetable broth
- 2 pounds of pumpkin, peeled, seeds removed, and cubed
- ¼ teaspoon of cinnamon
- 1 teaspoon of paprika
- 2 teaspoons of dry or fresh thyme
- 1 teaspoon salt
- ½ teaspoon of black pepper
- 1 tablespoon of tomato paste
- 1 (14-ounce) firm tofu, cubed
Garnishes (Optional)
- Parsley, chopped
- Crushed red pepper flakes
Instructions
- Sauté Garlic and Onions: Turn your instant pot or slow cooker on to sauté mode. When hot, add the olive oil and the halved garlic cloves. Cook until the garlic begins to turn lightly golden brown, then add the roughly chopped yellow onion. Stir well and cook until the onions become translucent and tender.
- Add Spices and Pumpkin: To the garlic and onion mixture, add the cubed pumpkin, cinnamon, paprika, thyme, salt, and black pepper. Mix well and cook while stirring continuously for about 30 seconds to allow the spices to bloom.
- Add Broth, Tomato Paste, and Tofu: Stir in the rich vegetable broth, tomato paste, and cubed firm tofu, ensuring everything is well combined.
- Slow Cook the Soup: Cover the slow cooker with its lid and cook on high for 3 hours and 30 minutes, allowing the pumpkin to soften thoroughly and the flavors to meld.
- Blend the Soup: Once cooked, carefully remove the lid and let the soup cool for 10 minutes. Use a ladle to transfer the soup in batches into a blender and blend until completely smooth. Alternatively, use an immersion blender directly in the pot and blend for about 5 minutes until smooth and creamy.
- Serve and Garnish: Serve the soup hot or chilled. Garnish with chopped parsley and crushed red pepper flakes if desired for an extra burst of flavor and color.
Notes
- This pumpkin soup is naturally gluten-free, dairy-free, vegan, and Whole30 compliant.
- You can use fresh pumpkin or canned pumpkin puree if pressed for time; adjust consistency with broth if needed.
- The soup freezes well for up to 3 months—cool completely before freezing in airtight containers.
- The tofu adds protein and creaminess without dairy, making this soup a great plant-based option.
- Adjust seasoning according to taste, especially salt and spices, if using canned pumpkin or broth with varying sodium levels.
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
