Recipe Cooked, Photographed and Written by Praveena
PrepTime:5 mins CookTime:20 mins Cuisine:Indian
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Vegan Pepper Pumpkin Soup / Low Calories Plant Based Pumpkin Soup with Peppers, is what this soup can be named. This is a simple, quick and easy soup made using pepper and pumpkin as main and a few plant based ingredients.
Where ‘Pepper’ stands for bell peppers and black peppercorn. Yes, I have used both peppers in this recipe.
It comes together in just 20 to 25 mins, from dicing to serving. Being so mild in spice and creamy in texture, its a kids friendly version. I can solidly say, this is the best vegan pumpkin soup recipe! 🙂
Table of Contents:
- Possible Alterations for the recipe, ‘Easy Vegan Pepper Pumpkin Soup (Instant Pot, Stove Top methods)’:
- Health Benefits of the recipe, ‘Easy Vegan Pumpkin Soup with Peppers’:
- Other recipes from my blog:
- Step Wise Pics procedure for ‘Vegan Turmeric Pumpkin Soup (Instant Pot, Stove Top Methods)’:
- Prep Work (common for both methods):
- Stove Top Method Vegan Pepper Pumpkin Soup:
- Instant Pot Method Vegan Pepper Pumpkin Soup:
- Serving:
- Tips:
- Result:
- Ingredients, Accessories on ‘AMAZON’ to ‘SHOP’:
- Recipe Card & Print:
Possible Alterations for the recipe, ‘Easy Vegan Pepper Pumpkin Soup (Instant Pot, Stove Top methods)’:
To replace Yellow Pumpkin: Butternut squash is first best option, or else go for any squash variety like zucchini, mellow, summer squash, bottle guard.
More vegetables to add: Any or all of these can be added>> Diced carrots (1 cup), diced sweet potato, diced zucchini.
Coloured Bell Peppers: Any coloured bell peppers/capsicum can be used. I had green peppers in my fridge, hence I used those.
Using Fresh Root Turmeric: In this case, peel and grate same quantity of fresh turmeric.
Alternate to Butter: Best replacement is cold pressed coconut oil.
WFPB options: Just eliminate the butter, all the rest of the ingredients are plant based only.
Health Benefits of the recipe, ‘Easy Vegan Pumpkin Soup with Peppers’:
Pumpkin, is very low in calories. It is a rich in Vitamin A, Beta carotene, anti-oxidants, potassium.
Bell Peppers/Capsicum, are very low in saturated fat and cholesterol, but are a good source dietary fibre.
Coconut Milk, is lactose free, aids in weight loss. Has anti-inflammatory and anti-fungal properties.
Turmeric Powder, has anti-inflammatory and anti-oxidant properties. Its good to regulate dietary disorders, skin disorders, digestive disorders.
To Conclude: This recipe is suitable for Vegan, Vegetarian, Plant Based, Gluten Free, Kids Friendly, Diabetic Friendly, Oil Free, Weight Watchers diets.
Other recipes from my blog:
Before starting to cook, don’t forget to see the Tips mentioned at the end.
Soup recipes collection⇒ Salads & Soups
Instant Pot recipes collection⇒ Electric Pressure Cooker / Instant Pot Recipes
Low Calories recipes collection⇒ Weight Loss Food / Low Carb Recipes
Related Posts:
- Black Eyed Peas Coconut Masala Curry (Stove Top / Instant Pot)
- Kobbari Annam / Coconut Rice (Instant Pot / Stove Top)
- Fresh Coconut Chutney Powder (Oil Free)
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Ingredients:
- Pumpkin pieces – 3 cups (heaped)
- Bell Pepper / Capsicum pieces – 2 cups (heaped)
- Onion pieces – 2 cups (heaped)
- Butter – 3 tablespoons (heaped) (vegan)
- Water – 2 to 3 cups
- Bay Leaves – 3
- Whole Black Peppercorn – 1 tablespoon
- Salt – 3 teaspoons
- Coconut Milk – 2 cups
- Garlic – 1 teaspoon (fresh/powder)
- Turmeric Powder – 1 teaspoon
- Mixed Dry Herbs – 1 teaspoon
- Rice Flour – 1 tablespoon
Special Ingredients:
- Coconut Milk
- Turmeric Powder
Step Wise Pics procedure for ‘Vegan Turmeric Pumpkin Soup (Instant Pot, Stove Top Methods)’:
Prep Work (common for both methods):
Stove Top Method Vegan Pepper Pumpkin Soup:
Instant Pot Method Vegan Pepper Pumpkin Soup:
Serving:
Tips:
- Adjust the salt & spice as per your taste.
- I did not peel the pumpkin skin, its great source of healthy fibre. You can peel if you prefer to.
- Rice flour slurry is used to thicken the soup before switching the flame off. Its the best gluten free replacement for corn flour.
- Storage: Vegan Pumpkin & Bell Peppers Soup, can be happily stored in fridge in an air tight container. Stays good for up to a week.
- But, at room temperature its good only for a day.
Result:
- At first look, the gorgeous yellow colour of this, Vegan Coconut Pumpkin Soup attracts anyone.Â
- We had it, toasted charred Butter Garlic Coriander Naan (store bought). It was heavenly and so soothing to the tummy.
Ingredients, Accessories on ‘AMAZON’ to ‘SHOP’:
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Recipe Card & Print:
Easy Vegan Pepper Pumpkin Soup (Instant Pot, Stove Top methods)
Equipment
- 1 Small cup (to make slurry)
- 1 Sauce Pan / Vessel (for stove-top method)
- 1 Instant Pot or Electric Pressure Cooker (for IP method)
- 1 Hand Blender/Processor/Blender.
Ingredients
- 3 cups Pumpkin pieces (heaped) (fresh/frozen/canned)
- 2 cups Bell Pepper / Capsicum pieces (heaped)
- 2 cups Onion pieces (heaped)
- 3 tablespoons Butter (heaped) (vegan butter)
- 2 to 3 cups Water
- 3 count Bay Leaves
- 1 tablespoon Whole Black Peppercorn
- 3 teaspoons Salt
- 2 cups Coconut Milk
- 1 teaspoon Garlic (fresh/powder)
- 1 teaspoon Turmeric Powder
- 1 teaspoon Dry Herbs Mix
- 1 tablespoon Rice Flour
Instructions
1 cup=250ml; ¾ cup=180ml; ½ cup=125ml; 1 tbsp=14ml; 1tsp=4ml
Prep Work (common for both methods):
- Gather all the ingredients at one place. Wash and dice the pumpkin and bell peppers. Peel and dice the onions.
Stove Top Method Vegan Pumpkin Soup:
- Put a suitable sauce pan on stove top under medium flame.Add butter. When it melts, add all these>> butter, pumpkin pieces, onion pieces, bell pepper pieces, bay leaves, whole black peppercorn, little salt.
- Keep stirring continuously and fry everything for 3 mins.
- Immediately add all these>> water (3 cups), mixed dry herbs, turmeric powder, enough salt. Close with lid, let it boil for 15 mins.
- Switch the flame off, remove the bay leaves. Add the coconut milk. Using an electric hand blender, blend everything into fine puree.
- Into a small cup, mix the rice flour (1 tablespoon) & water (4 tablespoons). Add this slurry (for thickening) to the vessel. Mix everything.
Instant Pot Method Vegan Pumpkin Soup:
- Switch the Instant Pot gadget ON. Set the Mode to SAUTE, time to 5 MINS. Add the butter. When its melt, add these>> pumpkin cubes, bell pepper cubes, onion cubes, whole black peppercorn, bay leaves. Mix and stir fry everything.
- Mix and stir fry everything. Until timer is done, keep stirring continuously. When the timer is off, press cancel.
- Add all these over the fried veggies>> turmeric powder, garlic, water (2 cups), coconut milk (2 cups), little salt, mixed dry herbs. Put the IP lid ON. Set MODE to pressure cook, PRESSURE LEVEL to high pressure, TIME to 6 mins.
- Later release the pressure naturally (or) Quick Pressure Release after 10 mins. In a small cup, mix the rice flour (1 tablespoon) & water (4 tablespoons). Add this slurry (for thickening) into the pot.
- Remove the bay leaves out. Using an electric hand blender, blend everything thoroughly into fine puree.
- Take the soup into serving bowls, garnish with coconut cream. Done!
Serving:
- Take the soup into serving bowls, sprinkle more ground peppercorn on top, garnish with coconut cream. Serve it with any toasted bread on the side. Done!
Notes
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