vegan, low-fat, plant-based pumpkin noodle soup recipe (gluten-free / whole food)

You don’t need to use fattening, unhealthy ingredients like oil or milk to make a delicious, creamy soup. In this low-fat, vegan, gluten-free, oil-free, plant-based pumpkin soup recipe, I’ve also made it gluten-free by using spaghetti squash noodles instead of heavy, starchy wheat pasta. This recipe is Dr. Barnard, Dr. McDougall and Dr. Greger approved too. Recipe and video on how to make this hearty soup is below:

spaghetti squash noodles


2-15 oz cans organic pumpkin puree

2 cloves garlic, chopped

1 medium yellow onion, chopped

1/4 cup water to sauté vegetables

1/4 tsp black pepper

1/2 tsp cardamom

1/2 tsp cinnamon

2 cups water

1/4 cup coconut aminos + 2 T (for the mushrooms) + more to drizzle on top

1-2 T maple syrup (optional, but recommended, this gives it a sweeter-holiday flavor)

few dashes paprika, onion powder, garlic powder

1-2 tsp oregano

whole spaghetti squash

2 boxes mushrooms of choice, sliced

1/4 cup cilantro, chopped

Line a baking sheet with parchment paper and preheat oven to 375 degrees. Cut off ends of spaghetti squash, and slice vertically. Remove seeds and place spaghetti squash face down on parchment paper. Cook 45 minutes. Let cool on counter for 30 minutes or so. Scrape inside of squash with the tines of a large fork to make noodle shreds. Discard the skin.

In a large saucepan, sauté garlic and onion in 1/4 cup water until onion is translucent. Add rest of the ingredients except for the mushrooms, remaining 2 T of coconut aminos and cilantro. Stir and heat on stovetop until hot.

While the soup is heating up, cook the mushrooms in a small saucepan with 2 T coconut aminos. Add oregano, garlic powder, black pepper, and onion powder to taste.

Fill a large bowl with soup, top (in the middle of your bowl) with mushrooms (don’t add the juice in the mushroom mixture) and cilantro. Drizzle coconut aminos on top. Serve with a large spoon.

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