Vegan Pumpkin Soup Recipe

vegetarian pumpkin soup
It’s October, and that means my pumpkin obsession is at it’s height. I love pumpkin so much that I think it deserves a party. No, really! Today, food bloggers across the web are throwing a virtual pumpkin party by sharing their favorite pumpkin recipes. I’m bringing this easy vegan pumpkin soup to the party, and can’t wait to check out everyone’s recipes. Thanks to Sara and Aimee for organizing the event. Check out the full list of virtual pumpkin party recipes on their blogs.

vegetarian pumpkin soup

Many pumpkin soup recipes taste very, very sweet. I’ve taken a more savory approach with this vegan pumpkin soup. In this recipe, the natural sweetness of fresh pumpkin is accented with red apple, onion and ras el hanout Moroccan seasoning. Ras el hanout is a seasoning blend made with spices like cinnamon, cumin, coriander, ginger, paprika and turmeric. (You can purchase it or make your own ras el hanout.) The soup is finished with coconut milk to add richness and contribute to the velvety texture.

Vegan Fresh Pumpkin Soup Recipe
1 tablespoon olive oil or coconut oil
1 cup chopped white or yellow onion
2 cloves garlic, halved
1 medium red apple, peeled, cored and cut into chunks
2 1/2 cups fresh pumpkin puree
4 cups water
3 teaspoons ras el hanout Moroccan seasoning
1 1/2 teaspoons fine sea salt
Dash cayenne pepper
1 cup canned unsweetened coconut milk

In a large pot, heat oil over medium heat. Add onion, garlic and apple; cook and stir 5 minutes. Add pumpkin puree, water, ras el hanout, salt and cayenne pepper. Bring to boiling, reduce heat. Simmer, uncovered, 20 to 25 minutes until apple chunks are very tender and soup has reduced. Cool, uncovered, at least 30 minutes until cool enough to blend.

Use blender to puree in small batches until smooth. (Use caution when blending hot liquids.) Return blended soup to pot; stir in coconut milk. Heat over medium heat until hot, stirring frequently. Season to taste with additional salt, if needed.

Makes about 7 cups soup

Tips:
-This simple pumpkin soup starts with fresh roasted pumpkin. Be sure to use a sugar or pie pumpkin. (Carving pumpkins are meant for, you know, carving…not soup!) Thankfully, it’s easy to make fresh pumpkin puree.
-Fresh butternut squash puree can be substituted for the pumpkin.

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Vegetarian Tofu Summer Rolls Recipe

I like to keep my cooking fresh and easy, especially in the heat of summer. My food prep routine consists of one weekend batch cooking session where I prep salad fixings, roast veggies, cook a pot of rice, and make a batch of baked tofu. I always make a treat too, like banana cookies, chocolate muffins or a fruit crisp. It’s a good trick to bake a sweet at the end of a cooking session to fill the kitchen with aromas of cinnamon or chocolate instead of the less desirable scent of roasted broccoli. (Plus, dessert!)

Vegan Spring Rolls

Those few hours spent in the kitchen saves me loads of time during the week. Dinners are a quick assembly of ingredients into a rice bowl, BIG salad, or summer roll (a.k.a. spring roll). I love summer rolls because they can be stuffed with almost anything, and are easy to make once you get the hang of rolling them. (Check out this great how to roll fresh Vietnamese spring rolls tutorial from White on Rice Couple.)

Vegetarian Summer Rolls

I’m sharing a very basic recipe for making summer rolls, but think of it as a guide. My favorite fillings are baked tofu, avocado and cucumber. Herbs like cilantro or Thai basil are also a must. Swap in whatever ingredients you love or have on hand, the whole point is to mix it up! Often I add lettuce, shredded carrot or even shaved zucchini. Plus, you can make as many of few as you’d like. Summer rolls don’t keep well, so I suggest only rolling what you plan to eat right away.

Vegetarian Tofu Summer Rolls Recipe
Rice Paper Wrappers:
Spring roll rice paper wrappers
Warm water
Fillings:
Sambal Baked Tofu slices (recipe link)
Avocado, pitted, peeled and sliced
Seedless cucumber, cut into matchstick pieces
Fresh cilantro leaves
Sliced green onions
Dipping Sauce:
Tamari with a swirl of sambal oelek chile sauce

Prep and organize all ingredients. Work by making one summer roll at a time. Soften a rice paper wrapper in warm water; place on a work surface. Starting at the end nearest you, layer filling ingredients on rice paper. (Resist the urge to overfill!) Tightly roll, folding in edges, if desired. Serve with dipping sauce.

Tip: Using high quality, strong rice paper wrappers is the key to summer roll success. I’ve had great luck with Three Ladies Spring Roll Rice Paper Wrappers (Amazon product link)

More fresh wrap and roll recipes:
Hummus Collard Wrap
Vegan Mushroom Lettuce Wraps
Vietnamese Tofu Summer Rolls from Le Petit Oeuf
Vegan Cucumber Mango Summer Rolls from Food Faith Fitness

Tofu Summer Rolls

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Blueberry Hibiscus Popsicle Recipe

Hello summer! It’s time to kick back with iced tea and homemade popsicles. This recipes combines the best of both by freezing blueberry-infused hibiscus tea in popsicle molds. For the best flavor, start with dried hibiscus flowers rather than tea bags. Hibiscus flowers can be found in Latin markets or good tea shops; I get mine from TeaSource.
Hibiscus Paletas
I made these tart and fruity treats as part of popsicle week, a food blogger recipe roundup of the coolest frozen pops. Check out the popsicle week recipe collection over at Wit and Vinegar.

Blueberry Hibiscus Popsicle Recipe
2/3 cup fresh blueberries
2 tablespoons dried hibiscus flowers
2 1/2 cups water, heated to boiling
3 tablespoons sugar
2 tablespoons fresh lime juice
Popsicle molds
Foil squares
Wooden craft sticks

Add 1/3 cup of the blueberries to a heatproof container. Use a muddler or spoon to gently break up blueberries. Add hibiscus flowers and boiling water to container; steep, uncovered, for 20 minutes. Drain mixture; discard solids. Add sugar to tea mixture; stir to dissolve. Stir in lime juice. Refrigerate tea mixture for at least 1 hour.

Divide remaining 1/3 cup blueberries between popsicle molds.

Pour tea mixture into popsicle molds. Cover tops of molds with foil; insert wooden stick through foil. Freeze until solid, about 6 hours.

Makes 6 popsicles

More refreshing popsicle recipes:
Vegan Mango Coconut Milk Popsicles
Vegan Peanut Butter Fudge Pops from Eating Clean Recipes
Ginger Hibiscus Watermelon Popsicles from Half Baked Harvest
Coconut Chai Ice Cream Bars from Wholehearted Eats

Hibiscus Popsicles
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Chocolate Hazelnut Banana Cake Recipe (gluten free)

Chocolate Hazelnut Banana Cake
Sure, baking a loaf of banana bread or a batch of muffins is a great way to use up ripe bananas. But, the best way to use up bananas is to make cake!
Gluten Free Chocolate Cake

This Chocolate Hazelnut Banana Cake is moist and fudgy. It’s naturally sweetened with pure maple syrup and mashed banana. Rich chocolate flavor comes from natural cocoa powder and dark chocolate chips. And, since it’s made with a mix of oat flour and hazelnut flour, it’s gluten free.

Chocolate Hazelnut Banana Cake Recipe (gluten free)
3/4 cup gluten free oat flour (I used Bob’s Red Mill)
3/4 cup hazelnut flour (I used Bob’s Red Mill)
1/2 cup natural cocoa powder
1 teaspoon baking powder
1/2 teaspoon fine sea salt or kosher salt
1/4 teaspoon baking soda
2 large eggs, lightly beaten
1/3 cup melted virgin coconut oil
1/3 cup pure maple syrup
1 cup well mashed ripe banana
1/2 teaspoon pure vanilla
1/4 cup plus 2 tablespoons dark chocolate chips (I used Enjoy Life)

Preheat oven to 350 degrees F. Line the bottom of a 9-inch round baking pan with parchment paper; lightly coat with cooking spray.

In a medium bowl mix oat flour, hazelnut flour, cocoa powder, baking powder, salt and baking soda. Set aside.

In a large bowl mix eggs, coconut oil, maple syrup, banana and vanilla until well blended. Add oat flour mixture to egg mixture, stirring until well combined. Stir in 1/4 cup of the chocolate chips. Pour and spread batter into prepared pan; sprinkle with remaining 2 tablespoons chocolate chips.

Bake 25 to 30 minutes or until toothpick inserted in center comes out clean. Cool completely in pan.

Makes 8 to 10 servings

Tips:
-The cake can be made gluten free by using oat flour that is gluten free such as Bob’s Red Mill. (Not all oat flour is gluten free.) Oat flour is my favorite gluten free baking flour. Check out more oat flour recipes.
-Since products can change, be sure to read package labels to make sure all ingredients are gluten free.
-Almond flour can be used in place of the hazelnut flour.
-Be sure to use very ripe bananas for the best flavor. The bananas provide much of the sweetness in this snack cake.

GF Chocolate Hazelnut Cake
More indulgent chocolate recipes:
Chocolate Banana Muffins (GF)
Oat Flour Chocolate Chip Cookie (GF)
Almond Flour Chocolate Banana Cookies (GF)
Oatmeal Chocolate Chip Banana Cookies from Eating Clean Recipes
Easy Flourless Cake from Bourbon and Honey

Chocolate Banana Cake

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easy healthy recipes