Pumpkin-Apple Soup {A Meatless Monday Recipe

Pumpkin-Apple Soup {A Meatless Monday Recipe

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This pumpkin-apple soup is made of homemade pumpkin puree that’s velvety smooth and delicious! What’s hard to believe is that this soup does not require any cream. The velvety smooth texture is all-natural. The smooth texture of the soup comes from simmering and pureeing the ingredients together.

Apples and apple cider lend a pleasant sweetness to this savory soup with a comforting texture. In contrast, a no-fuss pumpkin seed (pepitas) topping is added that gives it a depth of flavor too.

I decided to take advantage of some leftover pumpkin puree I had in the freezer. I knew it would be a great soup, but for some reason, David wasn’t a fan. However, when I was writing this post he could not tell me why. All he wanted to do was talk about the easy pumpkin roll and the German Chocolate Cake I made for his birthday (post coming soon). You can tell where his mind goes… dessert.

Regardless, what I like most about this soup recipe is that it makes a lot of soup. You can make the soup ahead and have lots of quick and simple meals throughout the week. I even froze a small portion of it since I didn’t have any help eating it.

This pumpkin-apple soup is healthy, naturally gluten-free, dairy-free, vegan and ready in under an hour. What’s not to like about that?

apple and chopped onion on cutting board

How To Make Pumpkin-Apple Soup

Heat oil in a large dutch oven or heavy pot over medium-high heat. Add the onion and a small pinch of salt. Cook 5 minutes, stirring occasionally. 

apple slicer with sliced apple
Use an apple slicer to make chopping easier.

Next, add the apples, the cinnamon, and season with kosher salt, to taste. Cook the apples stirring occasionally for about 5 minutes.

Pour in the vegetable stock and the pumpkin puree. Bring to a boil, then reduce the heat to medium-low and simmer until the apples are tender; about 20 minutes.

pumpkin seeds in skillet

Meanwhile, in a nonstick skillet over medium heat, combine the pumpkin seeds, honey and season with salt, to taste. Cook, stirring often until the pumpkin seeds are toasted; about 5 to 7 minutes. Transfer to a plate and allow them to cool completely. Break up any clumps that may form.

prepared pumpkin seed topping

When the apples are tender, use an immersion blender to blend the soup directly in the pot. Blend until smooth. 

immersion blender pureeing soup

Alternatively, if you don’t have an immersion blender, add half of the pumpkin mixture to a regular blender. Blend until smooth. Use caution, the soup is hot! Pour the soup into a bowl and repeat with the other half of the pumpkin mixture. 

adding apple cider to soup
Rinker’s is the best local cider!

When the soup is blended and smooth, (add it back into the pot) and pour in the apple cider. Reheat if needed.

bowls of soup with mountain view

To serve, divide the soup evenly among serving bowls and sprinkle each with the prepared pumpkin seed topping.

steamy soup on spoon with mountain view

This Pumpkin-Apple Soup will quickly become a Meatless Monday favorite. The easy to follow recipe is the perfect way to melt off the cold when you want something good and simple for supper.

Enjoy!

Pumpkin-Apple Soup

Pumpkin-apple soup made with homemade pumpkin puree that’s velvety smooth and delicious! Healthy, gluten-free, dairy-free, vegan and ready in under an hour!
Course Main Course, Soup
Cuisine American
Keyword apple, dairy-free, gluten free, Pumpkin, soup, vegan, vegetarian
Prep Time 10 days
Cook Time 35 minutes
Total Time 10 days 35 minutes
Servings 8
Calories 109kcal

Useful Equipment:

  • immersion blender

Ingredients

Soup Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 cups onion chopped
  • 3 garlic cloves minced
  • 2 cups pumpkin puree Homemade is best!
  • 1 large Granny Smith apple cut into ½ -inch cubes
  • ¼ teaspoon ground cinnamon
  • kosher salt to taste
  • 3 cups vegetable broth
  • ¼ cup apple cider

Pumpkin Seed Topping

  • 2 tablespoons pumpkin seeds pepitas, raw hulled
  • 2 teaspoons honey
  • paprika sprinkled, for color

Instructions

  • Heat oil in a large dutch oven or heavy pot over medium-high heat. Add the onion and a small pinch of salt. Cook 5 minutes, stirring occasionally.
  • Next, add the apples, the cinnamon, and season with kosher salt, to taste. Cook the apples stirring occasionally for about 5 minutes.
  • Pour in the vegetable stock and the pumpkin puree. Bring to a boil, then reduce the heat to medium-low and simmer until the apples are tender; about 20 minutes.
  • Meanwhile, in a nonstick skillet over medium heat, combine the pumpkin seeds, honey and season with salt, to taste. Cook, stirring often until the pumpkin seeds are toasted; about 5 to 7 minutes. Transfer to a plate and allow them to cool completely. Break up any clumps that may form.
  • When the apples are tender, use an immersion blender to blend the soup directly in the pot. Blend until smooth.
    Alternatively, if you don’t have an immersion blender, add half of the pumpkin mixture to a regular blender. Blend until smooth. Use caution, the soup is hot! Pour the soup into a bowl and repeat with the other half of the pumpkin mixture.
  • When the soup is blended and smooth, (add it back into the pot) and pour in the apple cider. Reheat if needed.
  • To serve, divide the soup evenly among serving bowls and sprinkle each with the prepared pumpkin seed topping.

Notes

Homemade pumpkin puree is highly recommeded. You can learn how to make your own HERE.However canned pumpkin puree can be used, if desired.
Recipe adapted from: Cooking Light Magazine

Nutrition

Calories: 109kcal | Carbohydrates: 16g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Sodium: 358mg | Potassium: 241mg | Fiber: 3g | Sugar: 9g | Vitamin A: 9732IU | Vitamin C: 7mg | Calcium: 29mg | Iron: 1mg
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The Mountain Kitchen

Hi, my name is Debbie, Author and Photographer at The Mountain Kitchen, a blog that shares delicious homemade recipes using clean food ingredients, and stories about mountain life.
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