Creamy Vegan Pumpkin Spice Soup with Protein

 Enjoy the flavors of fall in this thick and creamy pumpkin soup. This creamy soup is filled with flavor and packed with protein. Perfect for a fall meal.

 When the weather outside changes to cold, I start craving soup. There is something special about soup that makes a cold day more bearable. While a bowl of soup is thought of as a before-the-meal item, soup can be the main part of the meal when you add nutritious ingredients like protein powder. This pumpkin spice soup is packed with protein and made with plant-based ingredients so it is perfect for a vegan meal.

 The best part of this delicious thick & creamy soup is how easy it is to make. So grab a soup pot and start making the best-ever pumpkin soup. This pumpkin soup recipe serves 2 but the ingredients can easily be doubled to serve a family. You will also love that this flavorful soup is made with gluten-free ingredients.

Protein-Packed Pumpkin Spice Vegan Soup is

+ Plant-Based

- Easy to Make

+ Vegan

+ Loaded with Protein

+ Gluten-Free

+ Creamy

+ Full of Flavor

+ Load with Nutrients

+ Perfect for a Meal

 The best thing about homemade soup is that you can control the ingredients and make a meal that’s packed with nutrient-dense, beneficial ingredients. Here are the healthy ingredients in this pumpkin soup recipe.

- Natural Protein Powder: A scoop of unflavored protein powder adds an additional 21 grams of plant-based protein to this healthy soup. My favorite vegan protein powder is made by Nuzest and is the best allergy-friendly protein that is made with clean ingredients.

- Coconut Oil: Coconut oil is an excellent source of beneficial medium-chain fatty acids, and it helps to support a healthy response to inflammation. This is my preferred brand of organic coconut oil.

- Cashew Butter: Cashew butter adds a decadent creaminess to this soup, while also supplying plant-based protein, fiber, and antioxidants.

- Pumpkin: Pumpkin is low in calories, and contains fiber, vitamin K, vitamin A, vitamin C, and potassium.

- Turmeric: Turmeric is an impressive spice that’s rich in antioxidants and helps to support a healthy inflammatory response. I love this mild earthy-sweet turmeric.

 Save 25% on Nuzest with code MOMKNOWSBEST15

~ Deal valid October 25th - October 31st. Then the coupon code will take 15% off

The best protein powder to add to all your favorite recipes

 One of the healthy ingredients in this fall soup is protein powder. Adding protein powder to your favorite recipes is a great way to add protein to your meals. Now before you start reaching for your smoothie-making protein powder, you need to know that most protein powders don't do well in recipes as they add a strange flavor or don't mix in well. Most protein powders can also change the texture of a recipe.

 If you are looking for the best protein powder for recipes, you need to try Nuzest Just Natural Clean and Lean Protein. This plant-based protein powder is simply made with premium European golden peas and nothing else. So it is a perfect complete protein for all your cooking and baking recipes. This natural protein powder blends well into recipes and does not change the taste of your recipe. Nuzest protein can also be used in place of flour in all your gluten-free recipes. Nuzest is also allergy-friendly and contains no soy, dairy, or nuts.  I love using Nuzest protein in my gluten-free brownies. 

  Save 15% on Nuzest with code MOMKNOWSBEST15

Here are some other healthy recipes that use Nuzest protein

Dairy-Free Vegan Chocolate Protein Pancakes 

EVERYTHING SPICE PROTEIN BREAD   

Dairy-Free Peanut Butter Pretzel Protein Bites

Gluten-Free Chocolate Mocha Protein Brownies

4-Ingredient Mocha Coconut Breakfast Cookies 

Don't skimp on the spices!

 This yummy soup gets its flavor from spices. So make sure to add all the spices to the pumpkin spice soup. The spices that I used in this fall soup recipe are garlic, turmeric, paprika, and black pepper. No need to add salt to this soup as there is plenty of salt in the vegetable broth. 

Did you know that there are several varieties of paprika? The two main paprikas are Spanish paprika and Hungarian paprika. All paprikas are a mixture of types of capsicum peppers, and the mixture chosen will determine the heat or sweetness level of the final product. The flavor profile of Hungarian paprika and Spanish paprika is very different. Substituting one for the other will change the taste of the dish. Hungarian is generally more intense and sweeter. To learn more about the different types of paprika, check out the Selefina Spice website.

 I like using Hungarian paprika in my pumpkin spice soup, but any type of paprika will add awesome flavor to this flavorful soup. Spices are a great way to add flavor to meals without using oils and butter. Check out how spices made plain white rice into delicious Afghani Rice.

Spices needed for pumpkin spice soup

+ Garlic

+ Turmeric

+ Paprika

+ Black Pepper

Warm bread with butter is a must for soup

The perfect item to serve with a bowl of warm soup is homemade bread. A thick slice of crusty bread slathered with butter (make mine vegan) just adds that perfect touch to this homemade pumpkin spice soup. Fall is the perfect time to bake a loaf of freshly baked bread. Need some inspiration for bread baking? Check out these 11 homemade bread recipes. 

 If you have gluten issues, check out this amazing recipe for homemade gluten-free bread ~ 1-Ingredient Gluten Free Buckwheat Bread

 Save 15% on Nuzest with code MOMKNOWSBEST15

Gather all your ingredients and make this soup today. Make sure to pin this recipe on Pinterest. 

No Peel Summer Apple Crisp Recipe

Love homemade apple pie, but hate all the work to make a pie? Check out an easy way to enjoy the taste of apple pie without all the work. Made with sweet apples and a delicious crumb topping. This is a no need to peel the apples recipe. It is the best summer dessert!

This page may contain affiliate links. 

 My husband loves homemade apple pie, but I don't like all the work that goes into making an apple pie. So we compromise, and I make him an apple crisp. An apple crisp tastes similar to a homemade Dutch apple pie, but since it is made with oatmeal and does not have the rich buttery crust, it is healthier also. I say healthier but while an apple crisp has fruit in it, it still is not a healthy dessert. 

Once in a while, I break all the healthy rules and make my family something sweet that is loaded with sugar, butter, and white flour. My motto is if you are following a healthy diet, then occasional sweets are not going to hurt your body. If you are looking for a healthy low-sugar dessert, take a look at these Non-Dairy Salted Caramels.

An explosive apple crisp with plenty of crunchy crumble

 Since it was Father's Day and we were having a BBQ for my husband, I decided to make him a dessert that he would enjoy. Plus, I owed my husband an apple crisp from a couple of months back when I blew up the apple crisp in the oven. Word to the wise, don't ever add cold water to a hot Pyrex baking dish. It will explode! Thankfully, the glass dish was in the oven when I added the cold water to it. The dish with the apple crisp exploded in the oven and glass pieces shattered all over my oven. The oven was ok but it was a mess to clean up. Months later, I am still finding oatmeal crumbs in the oven-warming drawer.

 The best part of an apple crisp recipe is the crumb topping. This vegan dessert, (when you use vegan butter), has plenty of that delicious crunchy oatmeal crumb topping. So with each sweet bite, you get plenty of sweet apples and crunchy topping. This sweet apple crisp can be made plant-based and dairy-free when you use plant-based butter. It is a perfect summer recipe that tastes like apple pie without all the work. In the fall, when it is apple season, this apple crisp is a great way to use all the apples from apple picking. Apples are a healthy fruit that my family enjoys, and it was a perfect dessert for Father's Day.

No Peel Apple Crisp is 

+ Easy to make

+ Can be made dairy-free

+ Perfect for fall 

+ Can be made dairy-free

+ A healthier dessert

+ Can be made gluten-free

+ Full of fiber

+ A delicious way to enjoy fruit

+ Sweet

Slicing the apples

  Slicing the apples for this apple crisp is simple. I like to slice my apples into 8 slices per apple. Once the apples are sliced, make sure to remove the seeds. You can make your apple slices smaller if you prefer.

For Father's Day, the boys gave their dad a set of new kitchen knives. So I had to try these sharp premium kitchen knives out. What better way to break in new knives than by slicing apples for apple crisp. Having sharp knives in the kitchen is a must if you do any kind of cooking or baking. My husband loves to cook and he was happy to get new kitchen utensils for a present.

Ingredients needed for Apple Crisp

~ Fresh apples ~ about 7 medium apples

~ Lemon juice

~ Sugar

~ Cinnamon

~ Vanilla extract

~ Flour

~ Oatmeal

~ Brown sugar

~ Salt

~ Butter

To peel or not to peel the apples

 The magic of this easy apple crisp is that you don't need to peel the apple. Peeling apples is a lot of work and the apple peels are loaded with fiber. Trust me, the peels soften up while cooking so they don't affect the taste of the apple crisp. If you don't like apple peels, then you can peel the apples for this apple crisp recipe.

What kind of apples should I use for apple crisp?

 You want to select a crisp variety of apples for an apple crisp recipe as it will not turn mushy. So a soft variety of apples, like Red Delicious, will not work for apple crisp. My favorite apples that I like cooking with are Honeycrisp, Gala, Fuji, and Pink Lady apples. Granny Smith, Golden Delicious, and Braeburn are also apples that taste great in a baked apple dish. 

 For this recipe, you are going to want to buy about 7 medium apples as that will yield about 5 cups of sliced apples. Buy a couple more apples, just in case. You can always snack on the extra apples later. Apples are great healthy snack ideas for kids. My boys love apple slices with peanut butter or in apple nachos.

How to keep the apple slices from turning brown

  Apple slices can quickly turn brown when sliced. So my baking tip is to toss the apple slices in lemon juice to keep them from browning. I just have a bowl with a couple of tablespoons of lemon juice next to my cutting board and I toss the slices of apples into the bowl as I slice each apple, making sure to stir them up. Other juices will work too and I have used apple juice and fruit juice to keep my apples from turning brown. It is the vitamin C in the juice that prevents the apples from turning brown.

Can I make this apple crisp dairy-free?

 Since I have a dairy allergy, all my baking is dairy-free. I simply replace the butter in the recipe with a non-dairy vegan butter substitute. This does not affect the sweet, delicious taste of the apple crisp. You can also make this apple crisp low-sugar by swapping out the sugar in the recipe with a low-calorie sweetener. I like to use a monk fruit type of sweetener for baking as it has the closest taste to real sugar. My favorite sweetener to use is Lakanto as they have a golden sweetener that is similar to brown sugar.

More tips

+ To make slicing the apples easier, you can use a hand-held apple slicer. An apple slicer will also take out the core of the apple, so that is one less baking step.

+ If your crumb topping is browning too quickly but the apples need more time to cook, cover the baking dish with foil. This will prevent your crumb topping from burning.

+ If you like nuts, you can add chopped pecans, walnuts, or even peanuts to the apple crisp.

+ This dessert can be served warm from the oven or you can cool it down. If you are like me and don't like cooked fruit, you can chill this in the fridge and serve it cold.

+ For an even more delicious dessert, serve this baked apple crisp with vanilla ice cream or whipped cream.

+ To make this dessert gluten-free use a gluten-free flour like almond meal or cassava flour

Use other fruits ~ This crisp can be made with other fresh fruit slices for a different taste.

+ Pears

+ Peaches

+ Plums

If you like this apple recipe, you will enjoy these recipes

Simple Dairy-Free Apple Pie Cookies 
https://www.momknowsbest.net/2019/11/simple-dairy-free-apple-pie-cookies.html

 Strawberry Shortcake With Balsamic Glazed Strawberries
https://www.momknowsbest.net/2019/03/dairy-free-strawberry-shortcake-with.html

Simple Blueberry Pear Crisp

https://www.momknowsbest.net/2021/09/simple-blueberry-pear-crisp-with.html

Make sure to Pin this recipe on Pinterest for later

Print

No Peel Apple Crisp

Yield: 8

Author: Mom Knows Best

This delicious apple crisp is so easy to make as you don't have to peel the apples.

Ingredients:

• Filling:
• 5 cups fresh apples, sliced- about 7 medium apples
• 2 tablespoons lemon juice
• 1/2 cup sugar
• 1/2 teaspoon cinnamon
• 1 teaspoon vanilla extract
• Topping:
• 1/2 cup  white flour
• 2/3 cup old-fashioned oats
• 2/3 cup packed brown sugar
• 1/4 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/3 cup butter, melted

Instructions:

1. Preheat oven to 350 degrees. Grease a deep-dish pie plate or large baking dish with cooking spray and set aside.
2. Slice each apple into 8 slices and remove the seeds. Toss the apple slices in the lemon juice.
3. To the apple slices add the sugar, cinnamon, and vanilla extract in a large bowl. Mix well until all of the apples are evenly coated. Pour into the prepared baking dish.
4. In a separate medium-size bowl, combine the flour, oats, brown sugar, salt, and cinnamon. Pour in the melted butter and stir until well coated and crumbly. Sprinkle the crumb mixture evenly over the top of the apples.
5. Bake in the preheated oven for 45-60 minutes until fruit is soft and the topping is golden brown. Allow to cool slightly before serving. Serve warm or cold.

Calories
322.29

Fat (grams)
6.45

Sat. Fat (grams)
3.76

Carbs (grams)
68.36

Fiber (grams)
6.33

Net carbs
62.03

Sugar (grams)
51.64

Protein (grams)
1.96

Sodium (milligrams)
119.78

Cholesterol (grams)
15.25

Created using The Recipes Generator

How To Roast Pumpkin Seeds On The Stove

Tired of pumpkin seeds that are hard to chew? Learn how to roast your pumpkin seeds so that they can be enjoyed. This is an easy stove-top recipe for roasting pumpkin seeds. 

 I love carving pumpkins with my boys, as it means I get lots of yummy pumpkin seeds to eat. I have a simple recipe to toast those seeds.  I toast my pumpkin seeds on the stovetop instead of the oven. The seeds only take 5 minutes to toast and are so crispy and easy to chew. 

 So carve your pumpkin and save those seeds.  After scooping out the goop and seeds from the pumpkin, all you have to do is remove the big pieces of goop from the seeds. Then wash the seeds and drain them. There is no need to soak the seeds or thoroughly dry them like the oven method requires. Don't worry if a little orange goop remains on the seeds; it will cook off.

I love carving pumpkins so I can toast the seeds!

 Pumpkins are plentiful in the fall, and the prices of these orange pumpkins are good. I know my kids think the big pumpkins make the best decorations for Halloween night. Most people select their pumpkins based on how they are going to carve their jack-o-lantern for Halloween, but I buy my pumpkin with the intent of roasting pumpkin seeds. 

All pumpkins have seeds in them, so let your child select their favorite shape and size of pumpkin. My question is ~ does the size of the pumpkin a bigger pumpkin mean more seeds? I might just have to buy a small and a large pumpkin to find out the answer.

Pumpkin Seeds Are

~ Healthy

~ Full of Fiber

~ Loaded with Protein

~ Delicious

~ Contain Magnesium and Iron

~ Crunchy

The size and shape of the pumpkin are important for pumpkin carving. So plan out the pumpkin carving design before you head to the pumpkin patch. 

 If you are selecting a pumpkin to enjoy the pumpkin flesh for baking pies, make sure to select the smaller pumpkins that are labeled for pies. While the big pumpkins may have more orange flesh inside, they are not suitable for baking pies as they lack flavor. 

 I love using the smaller pumpkin for baking pumpkin pie and making Dairy-Free Soft Pumpkin Chocolate Chip Cookies. I admit that most of the time, I will just buy a can of cooked pumpkin for my pumpkin recipes. I once cooked a pumpkin to make a pie, and it was a lot of work. It really is not that difficult to cook a pumpkin, but it is time-consuming.

 Read about how to cook a pumpkin here. If you don't have the time to cook a pumpkin, no worries, as the stuff in the can is just as good. I always buy several cans of pumpkin in the fall so I can use it in all my pumpkin recipes.

Roasting the pumpkin seeds in a pan is so easy

  Heat a pan over medium-high heat and add 2 teaspoons of oil. Place the washed pumpkin seeds into the pan and add some salt. Salt makes the pumpkin seeds taste so delicious! Stir the seeds with a spatula for about 5 minutes or until toasted. The pumpkin seeds will start to pop, and that is ok. They are toasted when they are lightly browned. Taste one to see if they are crunchy. If the pumpkin seed is hard to chew, cook it some more.

Toast until light brown

I love the pan-toasted method as it is so easy and quick. I love not having to turn on the oven either. If you want a sweeter pumpkin seed, add 1 tablespoon of sugar and 1 teaspoon of cinnamon instead of the salt while you are toasting them in the pan. You can also add salt to make a sweet and salty seed version of pumpkin seeds. So don't toss those pumpkin seeds and enjoy eating them. Pumpkin seeds are high in protein, fiber, and magnesium.

Stovetop Pumpkin Seeds Recipe

Ingredients

2 tablespoons oil

Pumpkin seeds

salt

Stainless steel pan

Instructions

Scoop the seeds out of the pumpkin. Then, remove large pieces of the orange goop. Wash the seeds and remove any large, stringy pumpkin pieces. Place the pumpkin seeds in a strainer to remove excess water. Heat a large skillet over medium-high heat and add the oil. Add the seeds and salt to taste. Stir the seeds in the pan for about 5 minutes until lightly toasted. Taste one to see if they are to your desired crunch. Remove from heat and enjoy.

The best part of carving is eating the pumpkin seeds.