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Recipe for vegan pumpkin and potato soup with carrots and curry spices {vegan, gluten-free}

Vegan pumpkin and potato soup (The Perfect Pantry).

When I told my friend Bev I was making a pot of hearty pumpkin and potato soup to aid her recovery from foot surgery, she didn't exactly jump for joy. Okay, maybe the swollen foot restrained her, but I think it was something more. I think it was unbridled skepticism, an unqualified "oh" that hung in the air while I tried to convince her to have faith, that pumpkin and potato together would be wonderful. As it turned out, I was right, of course. Bev loved the soup, sweet from carrots, packed with the healing power of ginger, and now that she's back on her feet, I'm sending this recipe out for her so she can make the soup again.

Pumpkin and potato soup, a healthy way to start the new year, from The Perfect Pantry.

Vegan pumpkin and potato soup with carrots and curry spices

From the pantry, you'll need: onion, garlic, ground cumin, coriander, curry powder, vegetable broth, agave nectar, lemon.

Serves 4.


2 medium red-skinned potatoes, roughly chopped
1 large carrot, trimmed, roughly chopped
1 cup canned pumpkin pureé
1 small onion, diced
1 clove garlic, minced
1 tsp ginger paste or minced fresh ginger root
1/2 tsp ground cumin
1/2 tsp sweet or hot curry powder
1/4 tsp coriander
1/2 tsp kosher salt
1/2 tsp fresh black pepper
3 cups vegetable broth
1 Tbsp agave nectar
Juice of 1/2 lemon
Sriracha sauce (optional)


In a 3-quart saucepan, add the potato and carrot chunks, and water to just cover. Bring to a boil, and cook until the vegetables are very tender. Drain the water, return the potatoes and carrots to the pot, and mash roughly with a potato masher or the underside of a ladle. (I like to leave big rustic chunks of vegetable in the soup.)

Add pumpkin, onion, garlic, ginger paste, spices and vegetable stock. Bring to a boil, stirring to distribute the ingredients in the liquid. Reduce heat to simmer, and cook for 10 minutes.

Stir in the agave nectar and lemon juice. Taste, and adjust seasoning with salt and pepper, if needed. At this point, if you wish, squirt in a few drops of Sriracha sauce (entirely optional, but you know I did it).

Serve hot.

[Printer-friendly recipe.]

More soup recipes to make when you've bought a big bag of potatoes:
Roasted cauliflower and potato soup, from The Perfect Pantry
Smashed potato and leek soup with bacon and thyme, from The Perfect Pantry
Curried potato and vegetable soup, from Simply Recipes
Moroccan chickpea and potato soup, from The Whole Life Nutrition Kitchen
South Indian potato curry, from Kayotic Kitchen
Smashed potatoes with curry sauce, from White on Rice Couple

Disclosure: The Perfect Pantry earns a few pennies on purchases made through the Amazon.com links in this post. Thank you for supporting this site when you start your shopping here.


Great soup and ideal for the sick - well done may need to use this on my Husband

I'd have to swap the potatoes for sweet potatoes, but it does sound like a great combination of flavors!

Jo, this soup will heal, I promise.

Kalyn, sweet potatoes would be great in this soup, and perfect color, too.

Carrots and ginger are an amazing combination in soup - wish I had some for the cold winter night ahead!

TW, it's definitely a soup night. Temperatures are already plummeting.

great soup! Stay warm and hope you are able to dig out tomorrow - We are bracing for 2 feet as we are in the "jackpot zone" of snow!

I would love a bowl of this soup, and find that all ingredients go very well together... it is beautiful to look at too..

You are a nice friend! :-)

and, before I forget, HAPPY NEW YEAR!

Sounds like a warming soup for your friend Lydia - would love to try this in this frigid weather!

Carol, we're now in the rain zone!

Sally, happy new year to you, too.

Jeanette, I stashed a bit of this in the freezer, and I'm glad I did. Cold weather is returning tomorrow.

I was just wondering if you can use sea salt instead of Kosher salt? and how much since its a finer salt? I am not a soup liker, but this one I think I'd like to try.

Barb, you can use sea salt. It's actually more coarse, not finer than kosher salt. If you use the same amount of sea salt, you'll be adding fewer salt crystals, but it's still half a teaspoon of salt. You can omit the salt, and add to taste at the end. The sea salt will take longer to dissolve because of the larger crystals.

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