Vegan Pumpkin Soup with Tempeh Croutons - The Health & Wellbeing Studio

Vegan Pumpkin Soup with Tempeh Croutons

This soup is full of flavour, packed with vitamins A and C to boost the immune system before winter approaches. It boasts a big kick of fibre, magnesium, folate, flavonoids such as leutin, zea-xanthin as well as alpha- and beta-carotenoids. Keep this recipe handy – you can make a big pot of the soup and freeze into portions for work and school lunches, and quick dinners.

  • FODMAP (alternative)
  • Gluten Free
  • Grain Free
  • GAPS diet friendly
  • Low Oxalates (alternative)
  • Vegan
  • Vegetarian
  • Dinner
  • Lunch
  • Entree
  • Lactose Free
  • Freezable
  • Nut Free
  • Dairy Free

Preparations time: 20 mins
Cooking time: 40 mins
Serves: 4-6


1 small brown onion, roughly chopped
3 cloves garlic, minced or finely chopped
½ Jap pumpkin, cut into chunks
1L vegetable stock
1 tbsp grated ginger
1 small chilli, finely chopped
1 tbsp finely chopped lemongrass
1 tsp ground cinnamon
1 tsp grated lime rind
Juice of 1 lime
100ml coconut milk
50g tempeh, chopped into 2cm dice


1. In a large pot, sauté onion in 1 tbsp coconut oil until it softens. Add garlic and cook, stirring for 1 minute.
2. Add pumpkin, stock, ginger, chilli, cinnamon and lemongrass.
3. Simmer over medium heat until pumpkin is tender.
4. Meanwhile, panfry or oven-bake tempeh in 1 tbsp olive oil until golden.
5. Blend soup in a blender or with a stick blender until smooth.
6. Stir through lime rind, juice and coconut milk.
7. Sprinkle with crispy tempeh.
8. Add sea salt and cracked pepper to taste.


For some added protein, add in some cooked and shredded chicken, some soaked and rinsed lentils, or cooked quinoa.
If you are after a leaner version, omit the coconut milk – it is still delicious without it!
For a GAPS friendly soup, omit the tempeh croutons (you can replace this with the chicken or lentils) and ensure your stock is GAPS friendly, or replace with filtered water.
For low oxalate, omit chilli, cinnamon and lime peel (juice is ok). Serve with white pepper rather than black. Omit the tempeh and serve with shredded chicken.
For FODMAP friendly, omit the garlic and onion.
Pumpkin is a medium-salicylate food, and may be a recipe to avoid if you are particularly sensitive.

Download the full recipe in PDF format

Created by Melbourne Naturopath Bree Jenner

© The Health & Wellbeing Studio 2018