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

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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 25% on Nuzest with code MOMKNOWSBEST15

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

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

 If you don't have the time to make homemade bread, then let someone else do the bread baking for you. Wildgrain is the best place to get loaves of homemade sourdough bread. This bread box subscription is the best way to experience homemade bread without all the work and you don't have to leave the house. When you place an order with Wildgrain, a huge box gets delivered to your home. Inside that box, you will find the best homemade sourdough bread, fresh pasta, and the most delicious baked desserts. All you have to do is unwrap the items and bake them in your oven. You will love that the loaves of bread can be placed in your freezer until you are ready to bake them.

Order your first box of Wildgrain sourdough bread now! ~  Take $10 OFF Your First Wildgrain Box with code MOMKNOWSBEST10

 Save 25% on Nuzest with code MOMKNOWSBEST15

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

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

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.

How To Cook A Pumpkin For Recipes

Learn how to cook a pumpkin 

Around this time of year, the stores sell lots of pumpkins. While most people use them for decorating, I get excited that I can cook and eat it. My son went to a pumpkin patch the other night with his youth group and got a pumpkin. He carved it but the pumpkin fell apart. He wanted to have some fun and smash it but I said no way I am going to cook it. The pumpkin above is a new one that we bought to carve tonight.

 The best pumpkins to use for cooking are the smaller pie pumpkins as they have the best flavor to use in recipes like pumpkin pie. You can cook the bigger pumpkins but the pumpkin flesh will be more stringy and watery. The pumpkin flesh is still edible and can be used in recipes that are not sweet like casseroles or soups. I like to combine the cooked pumpkin from larger pumpkins with rice and spinach.

 Cooking pumpkin is very easy. First, wash the pumpkin and scoop out the seeds. Put the seeds and goop in a bowl to toast later (Learn how to toast the pumpkin seeds.).Then slice the pumpkin in half and place each half in a roasting pan with 2 cups of water. Bake the pumpkin at 350 for about 1 to 2 hours, turning the pieces over halfway through. I sliced the pumpkin into more pieces when I turned it over to fit in the pan better. The pumpkin is done when it is dark orange and soft.

Notice how soft the pumpkin is?

When the pumpkin is down let it cool. I put mine in the fridge for a couple hours as I did not have time to tend to it. Then peel off the skin, it will come off very easily with your hands. Place the cooked pumpkin in a strainer and with a clean bowl push it down to squeeze out the water.  Put the pumpkin in the fridge to use later or freeze in 2 cup portions. This larger pumpkin is not good for pies or other sweet baked items as it is too watery. If you want to use the cooked pumpkin in pies, then select a smaller sugar pumpkin that is grown for pumpkin pies.

 I like to use this pumpkin in soups or casseroles. It also tastes great with spinach and cheese. I just take 1 pound fresh spinach and 2 cups pumpkin and then microwave for 3 minutes. Sprinkle shredded cheese, salt, and pepper on top. Pumpkin is high in vitamin A and fiber.

Tomorrow, my son will carve his other pumpkin and then I will have seeds to show you how to toast them. I found a way where you leave the goop on the seeds and toast them on the stovetop. The result is a seed that is more crispy and easy to chew.