Roasted Red Pepper & Pumpkin Soup Cups: Vegan & Gluten Free

Serves 6


6 small pumpkins
2 medium red peppers, deseeded and sliced
1 medium potato, chopped
1 celery stalk, sliced
1 medium carrot, chopped
1/4 tsp sea salt
1/4 tsp black pepper
1/2 tsp Italian herbs
1/4 block of coconut cream/butter
1/8 tsp coconut oil
8-10 cups water


  1. Pre-heat oven at 170C
  2. Wash the pumpkins and put on a baking tray and bake in the oven for 40 minutes, until tender
  3. Let the pumpkins cook for about 10 minutes before cutting
  4. Meanwhile, in a medium saucepan, add the coconut oil and add all the vegetables and gently sauté for about 10 minutes
  5. Once the pumpkins have cooled, slice the top off gently to make a lid, scoop the seeds out (put to one side to toast later).
  6. Take out the the pumpkin flesh with a spoon and put into the saucepan to cook with the other vegetables
  7. Put the small pumpkin shells back into the oven to bake for a further 20 minutes on 180C (not the pumpkin tops)
  8. Add all the herbs and coconut butter/cream
  9. Add the just boiled water
  10. Cover and cook for 20 minutes on a low heat
  11. Once all the vegetables are tender, blend the mixture
  12. Serve the pumpkin and red pepper soup back into the small pumpkin shells  and garnish with fresh coriander and if you like, the toasted pumpkin seeds


**With the pumpkin seeds, click here to make Toasted Soy & Paprika Pumpkin Seeds

Oven baked pumpkin

#glutenfree #vegan #vegansoup #healthy #nutritious

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