Vegan Pumpkin Tahini Soup Recipe

I absolutely adore this recipe because it combines the comforting, autumn flavors of pumpkin and warm spices with a modern twist of tahini and maple syrup, making it both nostalgic and excitingly unique. Plus, the rich and creamy texture is incredibly satisfying, and the crunchy pepitas and fresh herbs on top take it to a whole new level of deliciousness.

I adore preparing recipes that are not only satisfying but also imbued with flavor, and my Vegan Pumpkin Tahini Soup epitomizes this. With a base of downright hearty components such as pumpkin puree and veggie broth, the real magic happens when you add the tahini and spices like ground cumin and smoked paprika, which take the richness of this soup to another level.

It’s a perfect fall dish, topped with crunchy pepitas and fresh cilantro.

Ingredients

Pumpkin puree: Abundant in vitamin A; provides natural sweetness and creamy texture.

Tahini: Instilled with nutritious oils and a spectrum of proteins, it is infused with a pleasing nuttiness.

Maple syrup: A sweetener from nature; adds sweet subtlety and depth.

Olive Oil: Provider of flavors.

And dammit, it’s delicious.

Apparently, in a Euro-centric world of flavor, you just need to defer to fat.

Fat is the bearer of flavor.

Everything else is just window dressing.

This, exclusively, is why I bring you tonight’s program: What’s Up With Fat?
Smoked paprika enhances the soup’s flavor profile with a deep smokiness.

Cumin: Supplies warm earthiness, with plenty of iron and antioxidants.

Lemon juice: Makes flavors pop and sing, gives them a vividness, and adds a refreshing sour note.

Ingredient Quantities

• 1 tablespoon olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper (optional)
• 1 can (15 oz) pumpkin puree
• 4 cups vegetable broth
• 1/4 cup tahini
• 2 tablespoons maple syrup
• Salt and pepper to taste
• 2 tablespoons lemon juice
• Fresh cilantro or parsley, for garnish
• Pepitas (pumpkin seeds), for garnish

Instructions

1. In a big pot, heat the olive oil over medium heat. Add the diced onion and cook it until soft, in approximately 5 minutes.

2. Stir in the minced garlic and keep cooking for 1 to 2 minutes, until it is fragrant.

3. Add the ground cumin, smoked paprika, ground cinnamon, and cayenne pepper (if you intend to use it) directly to the mix. Allow them to swell in the wok for a minute before proceeding. We want to toast the spices. They should smell really good when you add the next ingredients. If they don’t, you might want to add them straight to the bowl with the next ingredients as you combine everything.

4. Combine the pumpkin puree and vegetable broth in the pot, stirring well.

5. Heat the combination until it simmers, then turn the heat down to low. Let the mixture cook for 10-15 minutes so that the flavors can blend together.

6. Incorporate the tahini and maple syrup. Use an immersion blender to achieve a uniform texture—blend until smooth. If using a standard blender, remember to work in batches and use caution; the soup is hot.

7. If using a blender, return the soup to the pot and gently reheat it if necessary.

8. Incorporate the lemon juice, then taste and season with salt and pepper as necessary.

9. Spoon the soup into bowls and top with fresh cilantro or parsley.

10. Finish it off by adding pepitas. They add a great crunch to the warm soup.

Equipment Needed

1. Large pot
2. Wooden spoon or spatula
3. Knife
4. Cutting board
5. Measuring spoons
6. Measuring cups
7. Immersion blender (or standard blender)
8. Ladle
9. Bowls for serving

FAQ

• Can I use fresh pumpkin instead of canned pumpkin puree?Certainly, you can replace fresh pumpkin by preparing it through roasting or boiling and then pureeing it to a smooth consistency. However, using canned pumpkin is a convenient and dependable choice.
• Is there a substitute for tahini in this soup?If you lack tahini, almond butter or sunflower seed butter can be used to produce a nearly identical creamy texture.
• Can I make this soup spicier?Certainly! Boost the cayenne pepper to suit your taste, or toss in a few chili flakes for fun.
• How long does the soup last in the refrigerator?An airtight container can hold the soup in the refrigerator for storage of up to 4 days.
• Can this soup be frozen?Indeed, this soup can be frozen successfully. Use airtight containers for storage and save the soup for no more than 2-3 months for peak quality.
• Can I use a different oil instead of olive oil?Certainly, you may use any mild, neutral cooking oil, such as avocado or coconut oil.
• Do I need to garnish the soup?Flavor and texture come from the garnishes—cilantro, parsley, and pepitas—but the soup could stand on its own without them.

Substitutions and Variations

1 tablespoon coconut oil replaces olive oil to give a different depth of flavor.
1 teaspoon ground coriander instead of ground cumin for a milder, citrusy note
1/2 teaspoon chipotle powder instead of cayenne pepper for a smokier heat
1/4 cup almond butter instead of tahini for a sweeter, nutty taste.
2 tablespoons agave nectar as a substitute for maple syrup offers a sweetness that’s less intense.

Pro Tips

1. Flavor Development Before adding the onions, warm the pot and the olive oil thoroughly. This ensures even cooking and allows the onions to caramelize better, enhancing the soup’s depth of flavor.

2. Spice Enhancement When toasting the spices, make sure to stir continuously and do not rush this step. This technique releases the essential oils in the spices, intensifying their aroma and taste, providing a more vibrant base for the soup.

3. Optimal Consistency If you desire a creamier texture, consider adding a small amount of coconut milk or heavy cream before blending. This addition will complement the pumpkin and tahini, making the soup richer and more luscious.

4. Balancing Acidity and Sweetness Adjust the maple syrup and lemon juice ratios based on your taste. If prefer a sweeter soup, increase the maple syrup slightly; for a more tangy version, add extra lemon juice. Tasting as you go along ensures the flavors are balanced to your liking.

5. Texture Contrast For added texture and flavor, lightly toast the pepitas beforehand. This not only enhances their crunch but also gives them a slightly nutty flavor that complements the creamy soup beautifully.