in

Slow cooker vegan pumpkin soup

This cosy pumpkin soup has a secret ingredient that makes it extra smooth and thick – cannellini beans! This also increases the vegetable count and keeps it low cal (without losing the creamy factor).

411 calories per serve

Allergens: Recipe may contain tree nuts, milk, fish, shellfish and sesame.

More nutrition information >

16 Ingredients


  • 1 tbsp extra virgin olive oil

  • 1 large brown onion, finely chopped

  • 2 celery sticks, coarsely chopped

  • 2 garlic cloves, crushed

  • 2 tsp finely grated fresh ginger

  • 2 tsp good-quality curry powder

  • 1.5kg butternut pumpkin, peeled, deseeded, coarsely chopped

  • 400g can cannellini beans, rinsed, drained

  • 1 large potato, peeled, chopped

  • 500ml (2 cups) gluten-free Massel Salt Reduced Stock Vegetable

  • Pepitas, to serve

  • Sliced multigrain or rye sourdough, to serve (optional)
  • cashew cream


  • 80g (1/2 cup) raw cashews

  • 500ml (2 cups) boiling water

  • 2 tsp nutritional yeast

  • 2 tsp fresh lemon juice

5 Method Steps


  • Step 1

    To make the cashew cream, place cashews

    Unsure of the quantity needed?

    Click on the underlined ingredient to reveal the quantity. No need to flip back and forth!

    (80g (1/2 cup) raw cashews) in a heatproof bowl. Cover with the boiling water (500ml (2 cups) boiling water). Set aside for at least 4 hours to soak.


  • Step 2

    Meanwhile, heat the oil (1 tbsp extra virgin olive oil) in a large non-stick frying pan over medium-high heat. (Alternatively, use the Browning function on the slow cooker.) Add onion (1 large brown onion, finely chopped) and celery (2 celery sticks, coarsely chopped). Cook, stirring, for 3-4 minutes or until soft. Add the garlic (2 garlic cloves, crushed), ginger (2 tsp finely grated fresh ginger) and curry powder (2 tsp good-quality curry powder). Cook, stirring, for 1 minute or until aromatic. Transfer the mixture to the slow cooker.

  • Step 3

    Add the pumpkin (1.5kg butternut pumpkin, peeled, deseeded, coarsely chopped), beans (400g can cannellini beans, rinsed, drained), potato (1 large potato, peeled, chopped), stock (500ml (2 cups) gluten-free Massel Salt Reduced Stock Vegetable) and 500ml (2 cups) water. Cover and cook on High for 3-4 hours (or Low for 6-7 hours) or until the vegetables are very tender. Use a stick blender to blend until smooth. Season.

  • Step 4

    Drain the cashews and transfer to a blender. Add the yeast (2 tsp nutritional yeast), lemon juice (2 tsp fresh lemon juice) and 80ml (1/3 cup) water. Blend for 2-3 minutes or until smooth and creamy.

  • Step 5

    Ladle soup among serving bowls. Swirl through cashew cream. Top with pepitas (Pepitas, to serve). Season well with pepper. Serve with sourdough (Sliced multigrain or rye sourdough, to serve (optional)), if using.
Tell us what you think of this recipe!

Recipe Notes

To cook this soup on the Low setting on your slow cooker, increase the cook time to 7 hours.

Image by Brett Stevens

Source link

Steamed apricot puddings recipe

German chocolate cake