Description
This Slow Cooker Pumpkin Soup is a creamy, comforting, and cozy dish perfect for fall and winter. Made with fresh pumpkin, fragrant spices, and tofu for protein, this gluten-free and vegan soup is easy to prepare, slow-cooked to perfection, and can be served hot or chilled. Garnish with parsley and crushed red pepper flakes for an extra burst of flavor.
Ingredients
Units
Scale
Main Ingredients
- 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
- 1/4 teaspoon cinnamon
- 1 teaspoon paprika
- 2 teaspoons dry or fresh thyme
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon tomato paste
- 1 (14-ounce) firm tofu, cubed
Garnishes (Optional)
- Chopped parsley
- Crushed red pepper flakes
Instructions
- Sauté Garlic and Onions: Turn your instant pot or slow cooker to the sauté setting and heat the oil. Add the halved and lightly crushed garlic cloves. When the garlic starts to turn a light golden brown, add the roughly chopped yellow onion. Stir well and cook until the onions become translucent and tender.
- Add Spices and Pumpkin: Add the peeled and cubed pumpkin to the garlic and onion mixture. Sprinkle in the cinnamon, paprika, thyme, salt, and black pepper. Stir continuously for 30 seconds to coat the pumpkin well with the spices.
- Add Broth, Tomato Paste, and Tofu: Pour in the vegetable broth and stir in the tomato paste until combined. Then add the cubed firm tofu to the mixture, gently stirring to distribute everything evenly.
- Slow Cook: Cover the slow cooker with the lid and cook on high for 3 hours and 30 minutes, allowing flavors to meld and the pumpkin to soften completely.
- Blend the Soup: Carefully remove the lid and allow the soup to cool for about 10 minutes. Transfer the soup in batches to a blender and blend until smooth. Alternatively, use an immersion blender directly in the slow cooker for about 5 minutes until the soup is completely smooth and creamy.
- Serve and Garnish: Serve the soup hot or chilled, topped with chopped parsley and crushed red pepper flakes if desired for an extra kick.
Notes
- This soup is naturally gluten-free, dairy-free, whole30 compliant, and vegan.
- It freezes well, making it perfect for meal prep and leftovers.
- You can use canned pumpkin if fresh pumpkins are unavailable – just adjust the quantity accordingly.
- Adjust the spice levels to your preference by adding more or less paprika and red pepper flakes.
- Firm tofu adds protein and creaminess without dairy, making it suitable for vegan diets.
Nutrition
- Serving Size: 1 serving
- Calories: 256
- 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
