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+ servings

Easy Vegan Baked Pumpkin Soup

Vegan Pumpkin Soup recipe.
A super quick soup recipe that is ready to go in the oven in less than five minutes
Freya
5 from 35 votes
Prep 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes

Ingredients

  • 1 Pumpkin - or squash, medium sized (around 6" dia)
  • 2 tbsp Butter - vegan, softened
  • 1 Onion - small, peeled and sliced thinly
  • cup Basmati Rice
  • 850 ml Vegetable Stock - hot
  • 1 tsp Sea Salt
  • ¼ tsp Black Pepper - ground

Instructions

  • Preheat oven to 190c.
  • Using a sharp knife, cut a circle out of the top of your pumpkin, wide enough to be able to reach in and scoop out the seeds. Place the "lid" to one side.
  • Using a spoon, scoop out the fibres and seeds and discard.
  • Place the pumpkin in a baking pan. This is to stop any potential leakages.
  • Mix the salt and pepper into the softened butter, then rub onto the inside of the pumpkin.
  • Sprinkle the rice and onion inside the pumpkin, then top up with stock.
  • Replace the pumpkin "lid" and carefully place in the oven.
  • Bake for up to two hours, depending on the size of pumpkin. Check after one hour to see if the rice is cooked.
  • Remove from the oven, sprinkle with a little grated vegan cheese and some black pepper, stir through a little vegan cream if you like and some chopped chives, then serve in soup bowls.

Notes

If you are using mini pumpkins, the process will be much the same, however you will need to divide the above ingredients between, say four, mini pumpkins.
I suggest baking them for no longer than 30 minutes to start, and testing the rice. Then cook for 5 minute increments thereafter. 

Please note that where the recipe asks for milk, butter or yogurt, this refers to any plant-based version that you prefer.

Nutrition Facts
Easy Vegan Baked Pumpkin Soup
Amount per Serving
Calories
217
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
0.2
g
Polyunsaturated Fat
 
0.3
g
Monounsaturated Fat
 
2
g
Cholesterol
 
15
mg
5
%
Sodium
 
1476
mg
64
%
Potassium
 
1217
mg
35
%
Carbohydrates
 
40
g
13
%
Fiber
 
2
g
8
%
Sugar
 
12
g
13
%
Protein
 
5
g
10
%
Vitamin A
 
29570
IU
591
%
Vitamin C
 
33
mg
40
%
Calcium
 
85
mg
9
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.