Tag Archives: vegetarian

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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Banana Berry Acai Bowl Recipe (vegan)

Coconut Milk Acai Bowl
Five minutes is all it takes to start the day with a powerfully good breakfast. To make this vegan acai bowl, simply blend coconut milk with fresh banana, acai berry puree and frozen blueberries. Spoon the blended acai mixture into a bowl and sprinkle with good-for-you ingredients like almonds, coconut and hemp seeds.

Banana Berry Acai Bowl Recipe (vegan)
1/4 cup canned full-fat coconut milk
1 medium fresh banana, sliced
1 pack (3.5 ounces) frozen acai berry puree (I used Sambazon pure unsweetened acai)
1/2 cup frozen blueberries
1 tablespoon chopped almonds
2 teaspoons unsweetened shredded coconut
1 teaspoon hemp seeds

Place coconut milk and half of the banana slices in a blender container. Run pack of frozen acai under hot water to thaw slightly; break into chunks. Snip open pack and drop acai into blender. Cover and blend until smooth. Add frozen blueberries to blender; cover and blend until smooth. Mixture should be thick; stop blender and scrape down sides as needed.

Pour mixture into a bowl. Top with the remaining banana slices, almonds, coconut and hemp seeds.

Makes 1 serving

Tip: I use a Vita-Mix high speed blender, which makes quick work of blending frozen fruit. If you use a standard blender, you may need to add 1 to 2 tablespoons additional coconut milk or slightly thaw the blueberries for easier blending.

Vegan Berry Acai Bowl
More acai bowl recipes:
Chocolate Pomegranate Acai Bowls from GI 365
Tropical Acai Bowls from We Are Not Martha
Acai Breakfast Bowl from Health Inspirations

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Mushroom and Kale Vegetable Soup Recipe (vegan)

Vegetarian Mushroom Kale Soup
I make soup no matter the season, but during the winter I make a pot each week, using whatever produce I have on hand. This fresh vegetable soup has a little bit of everything: sautéed leeks, earthy mushrooms, sweet delicata squash and tender kale. Spiced with smoked paprika, coriander and cumin, it’s warming and hearty.
Vegan Mushroom Kale Soup

Mushroom and Kale Vegetable Soup Recipe (vegan)
2 tablespoons olive oil
3 leeks, halved lengthwise and thinly sliced (white and light green part only)
1 package (8 ounces) crimini mushrooms, sliced
2 teaspoons kosher or fine sea salt
2 cloves garlic, minced
1/4 cup dry vermouth or white wine
1 cup coarsely chopped carrots
1 delicata squash, peeled, seeded and cut into bite-size pieces
4 cups water
3 teaspoons smoked paprika
1 teaspoon ground coriander
1/2 teaspoon ground cumin
3 cups chopped fresh Tuscan kale leaves
1 cup chopped fresh tomato
1 tablespoon tamari (soy sauce)

In a large (4-quart) pot, heat oil over medium heat. Add leeks; cook 3 minutes to soften, stirring occasionally. Add mushrooms and salt; cook and stir 5 to 8 minutes until mushrooms cook down and release their juices. Add garlic; cook and stir 1 minute until fragrant. Add vermouth; cook 1 to 2 minutes until liquid has evaporated, stirring to scrape up browned bits from bottom of pan.

Add carrots, squash, water, smoked paprika, coriander and cumin. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until vegetables are tender. Add kale and tomatoes; simmer about 5 minutes more or until kale is tender. Stir in tamari. Taste and adjust seasoning, if needed.

Makes about 7 cups soup

More vegetable soup recipes:
Slow Cooker Vegetable Soup
Vegan Winter Vegetable Soup
Hearty Fresh Vegetable Soup from Eating Clean Recipes
Chickpea Soup from Last Ingredient
Mushroom Kale Soup

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Chickpea Hummus with Pomegranate Topping Recipe

I’ll admit it, I have a hummus obsession. Judging by the huge selection of premade hummus available at the grocery store, I guess I’m not alone.Hummus Pomegranate Salsa
There is no shame in buying a tub of hummus. But, if you have about 10 minutes and a food processor, it’s easy to make your own. For this hummus recipe, I kept things simple by using canned chickpeas, tahini, fresh lemon juice and ground coriander. The fresh topping is where it gets interesting. Layering the hummus with pomegranate arils, fresh parsley, lemon peel and olive oil makes the dip party ready, while still being simple enough to make for Tuesday night dinner.
Chickpea Hummus Pomegranate
Chickpea Hummus with Pomegranate Topping Recipe
Hummus:
1 can (15 ounces) chickpeas, rinsed and drained
1/3 cup tahini
1 clove garlic, finely chopped
3 tablespoons fresh lemon juice
3 tablespoons olive oil
1 teaspoon ground coriander
1/2 teaspoon kosher or fine sea salt
Dash cayenne pepper
Water
Pomegranate Topping:
3 tablespoons pomegranate arils
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons finely shredded lemon peel
1 tablespoon olive oil

In a food processor, combine chickpeas, tahini, garlic, lemon juice, 3 tablespoons olive oil, coriander, salt and cayenne. Cover and process until smooth. If the hummus is too thick, add water, 1 tablespoon at a time, until the hummus is smooth and reaches your desired consistency. (I usually add 2 to 4 tablespoons water.) Taste and add more salt or lemon juice, if needed.

Spread hummus in a shallow serving dish. Scatter pomegranate arils, parsley and lemon peel over hummus. Drizzle with 1 tablespoon olive oil. Serve with fresh cut veggies and flatbread or crackers.

Makes about 2 cups

Tip: To make ahead, cover and refrigerate the hummus up to 3 days. Add pomegranate topping just before serving.
Hummus Pomegranate Topping
More homemade hummus recipes:
Hemp Hummus
Harissa Sweet Potato Hummus
Beet and Lentil Hummus
Edamame Hummus from Eating Clean Recipes
Roasted Beet Hummus from Salt and Lavendar

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