Description

This comforting Slow Cooker Pumpkin Soup is creamy, flavorful, and perfectly spiced with cinnamon, paprika, and thyme. Made with fresh pumpkin, garlic, onion, and tofu for added protein, this gluten-free and vegan soup is ideal for cozy fall or winter meals. The soup is slow-cooked to develop rich flavors and then blended for a smooth, velvety texture. Serve hot or chilled, garnished with parsley and crushed red pepper flakes for an extra kick.

Ingredients

Scale

Main Ingredients

2 tablespoons olive oil
6 garlic cloves, halved and lightly crushed
1 yellow onion, roughly chopped
3 cups rich vegetable broth
2 pounds pumpkin, peeled, seeds removed, and cubed
¼ teaspoon cinnamon
1 teaspoon paprika
2 teaspoons dry or fresh thyme
1 teaspoon salt
½ teaspoon black pepper
1 tablespoon tomato paste
1 (14-ounce) firm tofu, cubed

Garnish (Optional)

Chopped parsley
Crushed red pepper flakes

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Instructions

Sauté garlic and onions: Turn your slow cooker or Instant Pot on to the sauté setting. Heat olive oil, then add the garlic cloves. When the garlic starts to turn lightly golden brown, add the roughly chopped onions. Stir and cook until the onions become translucent and tender.
Add spices and pumpkin: To the garlic and onion mixture, add the cubed pumpkin, cinnamon, paprika, thyme, salt, and black pepper. Mix well and cook for about 30 seconds, stirring continuously to coat the pumpkin in the spices.
Add liquids and tofu: Pour in the vegetable broth and stir in the tomato paste. Add the cubed firm tofu to the mixture and mix gently to combine all ingredients.
Slow cook the soup: Cover with the lid and set the slow cooker to cook on high for 3 hours and 30 minutes. Allow the flavors to meld and the pumpkin to become tender.
Blend the soup: Once cooking is complete, carefully remove the lid and let the soup cool for 10 minutes. Using a ladle, transfer the soup in batches to a blender and blend until completely smooth. Alternatively, use an immersion blender directly in the pot for about 5 minutes to achieve a creamy texture.
Serve and garnish: Serve the pumpkin soup hot or chilled. Garnish with chopped parsley and crushed red pepper flakes if desired to add color and a subtle spicy kick.

Notes

This recipe is gluten-free, dairy-free, whole30, and vegan.
Fresh pumpkin can be substituted with canned pumpkin puree if preferred.
Using a slow cooker allows for hands-off cooking and deep flavor development.
The soup freezes well—store in airtight containers for up to 3 months.
Adjust seasoning after blending as needed for salt and spice levels.

Nutrition

Serving Size: 1 serving
Calories: 256 kcal
Sugar: 11 g
Sodium: 1337 mg
Fat: 12 g
Saturated Fat: 2 g
Unsaturated Fat: 10 g
Trans Fat: 0 g
Carbohydrates: 29 g
Fiber: 9 g
Protein: 12 g
Cholesterol: 0 mg