High Protein Vegan Pumpkin Curry Soup
Nov 08, 2024
Serves: 4-6 Total Time: 20 minutes - FODMAP Rating: Medium/High (depending on add ins)
As you can see in the picture I will often serve this soup over rice--it works great as a curry. But if you prefer soup, it works well on it's own too. You can adjust according to your preferences. If you are not worried about getting extra protein, then skip the TVP and yogurt and instead just use plant milk. Its yummy served as a simple soup with chickpeas and veggies. You may be surprised at how well pumpkin and curry go together! It really is a yummy combination!
Ingredients:
- 2 cups pumpkin purée (1 15oz can)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1/2 heaping tablespoon curry powder
- 1 cup unsweetened yogurt (greek style for higher protein) used to thicken the soup. Or you can use one cup unsweetened plant milk with 1-2 tbs flour
- 1 cup TVP (optional)
- 1 can chickpeas (rinsed and drained)
- 1 bunch of kale, chopped,
- 1 cup frozen peas
- ½ cup frozen riced cauliflower
- Salt and pepper to taste
Instructions:
- Cook the Onion: In a large pot over medium-high heat, cook the chopped onion in the tablespoon of soy milk until it becomes translucent, about 5-7 minutes. A little browning is fine.
- Add Garlic: Incorporate the minced garlic and cook for another 30 seconds to release its aroma.
- Mix in Ingredients: Add the pumpkin purée, vegetable broth, and curry powder to the pot. Increase the heat until it reaches a boil.
- Simmer the Soup: Once boiling, lower the heat and let the soup simmer for about 5 minutes until it cools down a bit
- Incorporate Other Ingredients: Stir in the rinsed and drained chickpeas, TVP, peas, riced cauliflower, kale, or any other veggies you have on hand. Stir to thicken the Soup: In a small bowl, combine about 1/2 cup of the warm soup with yogurt until smooth, then return this mixture to the pot. (instead of yogurt here you can add plant milk/ flour and then you will boil it after to thicken)
- DO NOT BOIL soup at this point, or it will curdle.
- Season to Taste: Adjust the flavor with salt and pepper as desired.
- Serve: Ladle the soup into bowls and enjoy or serve over rice and garnish with cilantro
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