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NEW! Pumpkin Cookbook

Pumpkin Quinoa Soup

This pumpkin quinoa soup will warm you up in a healthy way this fall! It’s bursting with fall flavor, packed with plant-based protein and can be made vegan.

The first fall day the weather dips to below 65 degrees I get in the mood to bake up a batch of pumpkin soup! It’s a quintessential fall food that is equally as nutritious as it is delicious!

Pumpkin quinoa soup is bursting with nutrition from pumpkin, which is full of vitamin A, C, E as well as fiber and potassium. I added quinoa to this soup recipe for a healthy dose of plant-based protein, and a hearty, smooth texture. It definitely makes this soup feel more like a meal versus a side dish and gives it even more filling fiber.

healthy pumpkin soup with quinoa

As you can see, this soup is thick! The quinoa adds to the heartiness! You can definitely add a 1/2 to 1 cup of vegetable broth to further thin it out when you make it or the next day with the leftovers.

best healthy pumpkin soup

I got this pumpkin staub for my birthday from Rob and have been patiently waiting waiting until pumpkin season to use it! It’s perfect for all kinds of fall soups!

This soup recipe is a cook once, eat at least two to three times kind of recipe. The leftovers taste even better the next day and it makes for a great lunch with a side salad, etc. I also love making a “soup bowl” with it, which is basically salmon and greens on top of the soup!

You can also freeze this soup and pull out a portion on a chilly fall night when the mood strikes.

I like that this recipe is made in only one pot and that all of the ingredients are fairly simple. The addition of the coconut milk or yogurt (whichever you prefer) adds a rich creaminess and brightens up the wholesome pumpkin flavor!

simple and healthy pumpkin soup
Serve the soup inside a mini pumpkin for a festive fall touch and one less dish to clean!

Ingredients for Pumpkin Quinoa Soup

  • pumpkin puree
  • vegetable broth
  • quinoa (can omit if you prefer)
  • coconut milk or plain greek yogurt (this is my favorite brand)
  • cinnamon
  • nutmeg
  • onion
  • garlic
  • red pepper flakes
  • pumpkin seeds
  • parmesan cheese (optional)
  • salt and pepper

I love topping this soup with toasted peptias (aka green pumpkin seeds) because they give it more plant-based protein and vitamins and minerals like iron and magnesium. Most of us are not getting enough magnesium in our daily diets and it helps the body to chill out and relax — so I say the more pumpkin seeds, the better!

Another great soup topper that you may have never thought of are cut up chunks of these Health Warrior Maple Sea Salt Pumpkin Seed bars! Using the maple sea salt flavor cut up on top adds a hint of sweetness and that nice crunch to every spoonful.

These bars are a great option if you’re looking for a plant-based protein bar that’s low in sugar too!

pumpkin soup made with canned pumpkin

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healthy pumpkin soup with quinoa

Pumpkin Quinoa Soup

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 46 bowls 1x
  • Category: Soup
  • Method: Cooked and Blended
  • Cuisine: American

Description

This bowl of cozy pumpkin soup is like a hug in a bowl on a chilly fall night. It’s a good source of plant-based protein, plus extra vitamins and minerals from the pumpkin! 


Scale

Ingredients

  • 4 tbsp. olive oil, divided
  • 3 cans pumpkin puree
  • 1 cup quinoa 
  • 1 yellow onion, diced
  • 4 large or 6 medium garlic cloves, minced
  • ½ tsp. salt
  • ½ tsp. ground cinnamon
  • ½ tsp. ground nutmeg
  • dash of cayenne pepper
  • dash of red pepper flakes
  • Freshly ground black pepper
  • 4 cups vegetable broth
  • ½ cup full fat coconut milk or plain full-fat yogurt (this is the one I used!)
  • ¼ cup pepitas (green pumpkin seeds), toasted
  • 2 tbsp. parmesan cheese for topping (optional) 

Instructions

  1. Heat 3 tbsp. olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once heated, add the onion, garlic and salt to the skillet. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, boil the water for the quinoa.
  2. Add the pumpkin, cinnamon, nutmeg, cloves, cayenne pepper and red pepper flakes, and a few twists of freshly ground black pepper. The, pour in the broth, bringing the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to marry.
  3. While the soup is cooking, cook the quinoa according to the package directions and toast the pepitas over medium-low heat, stirring frequently, until fragrant, and golden making sure they are not burning on the bottom!
  4. Once the pumpkin mixture is done cooking, stir in the coconut milk or yogurt. Remove the soup from heat and let it cool slightly. You can use an immersion blender to blend this soup in the pot. I used my Vitamix to blend the soup in batches to get it super creamy.  Add about 1 1/2 cups of soup at a time to your blender, not all at once! Puree until smooth and transfer the soup into another bowl or pot in the meantime and repeat with the remaining batches. 
  5. Put the soup back into the original soup pot and add in the quinoa, stirring on low heat until everything combined and warmed. 
  6.  Then, ladle the soup into individual bowls. Sprinkle pepitas over the soup and parmesan cheese if using and serve. Let leftover soup cool completely before transferring it to a proper storage container and refrigerating it for up to a week. This soup can also be stored in the freezer for up to 3 months. 

Notes

  • Make this soup vegan by using the coconut milk instead of yogurt and omitting the parmesan cheese.
  • Quinoa not your thing? You can substitute other grains like orzo, rice, chickpea rice, or mini shell pasta. 
  • As you can see, this soup is thick! The quinoa adds to the heartiness! You can definitely add a 1/2 to 1 cup of vegetable broth to further thin it out when you make it or the next day with the leftovers.

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healthy pumpkin quinoa soup

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Client Love

"Maggie did a great job of listening to my needs and offering practical, cost-effective, and sustainable solutions."

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2016-05-03T18:24:44+00:00

Carly

"Maggie did a great job of listening to my needs and offering practical, cost-effective, and sustainable solutions."
5
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