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Oil Free Pumpkin Soup
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10 Minute Oil Free Pumpkin Soup: A Winter Wellness Essential

This isn't just a recipe; it's a "one-pot wonder" that brings together the earthy sweetness of pumpkin, the vibrant hue of seasonal carrots, and a symphony of warming spices. It’s a nutrient dense, vegan friendly, and heart-healthy meal that the whole family will love.
Prep Time10 minutes
Cook Time15 minutes
Total Time24 minutes
Course: Soup
Servings: 4

Ingredients

  • The Base Vegetables:
  • 1 lb Sugar Pumpkin or Kabocha Squash peeled and cubed
  • 2 medium Carrots peeled and sliced
  • 1 medium Yellow onion roughly chopped
  • 1 stalk Celery chopped
  • 8 –10 Raw Cashews the secret to dairy-free creaminess
  • Aromatics & Spices:
  • 1- inch piece Fresh Ginger sliced
  • 7 –8 Garlic cloves
  • 2 Green chilies Serrano or Thai
  • Small handful of Cilantro stems
  • Whole Spices: 2-inch Cinnamon stick 2 Bay leaves, 2 Whole Cloves
  • Salt & Freshly cracked Black pepper to taste
  • The Finish:
  • 1 tbsp Fresh Lemon juice
  • Warm water to adjust consistency
  • Optional: 1 tsp Honey or Maple syrup

Instructions

  • Prep the Pumpkin: Quarter the pumpkin, scoop out seeds, and peel the skin. Cut the flesh into large, uniform chunks.
  • Load the Pot: In a pressure cooker (or Instant Pot), add the pumpkin, carrots, onion, celery, ginger, garlic, chilies, cilantro stems, and raw cashews.
  • Add Spices: Toss in the cinnamon stick, bay leaves, cloves, and a generous pinch of salt.
  • Water Level: Pour in just enough water to barely cover the vegetables. Do not over-saturate, as the vegetables will release their own juices.
  • Pressure Cook: Secure the lid. Cook on high pressure for 2 to 3 whistles (approx. 8–10 minutes). Allow the pressure to release naturally.
  • De-Spice: Open the lid and carefully remove the whole cinnamon stick, bay leaves, and cloves.
  • The Power Blend: Transfer the cooked mixture and liquid to a high-speed blender. Blend on high until the soup is a vibrant, silky-smooth purée.
  • Fine Texture: For a restaurant-quality finish, pour the blended soup through a fine-mesh sieve into a clean pot.
  • Adjust & Simmer: Bring the soup to a gentle simmer. Add warm water if the consistency is too thick.
  • Final Seasoning: Stir in the fresh lemon juice and black pepper. Taste and add honey if the pumpkin needs a sweetness boost.
  • Serve: Pour into warm bowls and enjoy immediately while steaming hot.