Spaghetti Squash Soup with Pumpkin and Fall Flavors {Vegan, Paleo}

Spaghetti Squash soup with pumpkin and fall flavors makes for the perfect superfood packed lunch or dinner as the weather gets colder. Vibrant and healthy ingredients all packed into a nutritious and healthy vegan soup. Gluten-Free too. Spaghetti squash soup might sound like a strange one but trust me it’s the best. Normally I’m more of a creamy pureed soup specialist – think vegan pumpkin soup, vegan zucchini soup, vegan black bean soup; you get the idea.

But sometimes, a creamy soup is not what I’m in the mind for. Quite the opposite actually. I want something hearty, veggie filled, loaded with different textures and taste profiles – something like my quinoa black bean pumpkin soup, or my Panera broth bowl with lentils and quinoa but something new.

Spaghetti squash soup is my new favorite recipe. Now this recipes requires a two step process because you do have to roast both the spaghetti squash and the pumpkin before adding them to the soup, but trust me it’s all worth it in the end.

Does anyone else find cutting a spaghetti squash perfectly in half to be the most complicated task ever, or is it just me? Am I using the wrong knives? Every time I’m trying to prep the spaghetti squash the knife gets stuck and I’m dangerously close to hurting myself. So far no incidents though (knock on wood, or as we Russians do, mimic the spitting sound three times over your left shoulder).

Once you tackle the spaghetti squash, next up is the pumpkin; another difficult veggie to deal with, but somewhat easier to cut in half, if you ask me. I’m always drawn to the pre-cut veggies in the grocery store but simultaneously deterred by the hefty price tag. What do you do? Do you splurge or the pre-cut to save yourself the headache, or save your pennies and get a good kitchen work out in?

Once those two veggies are tossed with a bit of olive oil, salt, pepper and fresh rosemary they are ready to bake for 30 minutes.

At this point you can prep the soup ingredients by dicing the onions, zucchini, tomatoes and mincing the garlic. While the pumpkin and spaghetti squash are roasting you can already get started on cooking this spaghetti squash soup.

When making soups I love the additional flavor that is added by lightly sauteeing the veggies first in a bit of olive oil before adding the broth. That’s exactly what we do here with the onions, zucchini, tomatoes and garlic. For herbs I added smoked paprika (my favorite!) and a spice blend called the 21 seasoning salute (available at Trader’s Joe’s), which can easily be substituted with a bit of Italian seasoning.

Once that is nicely mixed and cooked down a bit, the broth gets added, along with the chickpeas (omit for paleo version). For vegans be sure to use vegetable broth, but non vegans can use chicken broth if that’s what they have on hand. For extra flavor add a bit of tamari (or coconut aminos) to the pot.

Since the veggies are cooked already you only need the broth to simmer for a few minutes. Add in the cooked pumpkin, shredded spaghetti squash, lemon juice, lemon rounds and some parsley to complete this spaghetti squash soup. For a bit of added heat I am obsessed with the Asian chili garlic sauce, and add it to all my recipes (Asian, and non-Asian alike). This ingredient is totally optional though.

Right before serving I added a dollop of my home made vegan basil pesto right into the bowl, because, let’s face it, everything goes better with pesto.

This spaghetti squash soup makes for the perfect hearty and comforting fall meal. The texture of all the ingredients and veggies bring this soup to life and it’s simply packed full of superfood ingredients. A perfect lunch or full dinner meal on these cooler fall days. I was most certainly pleased to be eating leftovers of this spaghetti squash soup for days and days. In my mind it’s a good day if I have a full bowl of soup at least once.

With this spaghetti squash soup you can make a big batch to eat all week long!

For other fall themed recipe ideas check out:

• Pesto Green Beans with Almonds 
• Vegan Ravioli with Pumpkin Ricotta 
• Whipped Sweet Potatoes 

For other soup recipes check out:

• Roasted Cauliflower Soup 
• Vegan Asparagus Soup
• Vegan Broccoli Soup 

5 from 4 votes

Print

Spaghetti Squash Soup with Pumpkin and Fall Flavors {GF, Vegan, Paleo}

Prep Time

15 mins

Cook Time

30 mins

Total Time

45 mins

 

Spaghetti Squash soup with pumpkin and fall flavors makes for the perfect superfood packed lunch or dinner as the weather gets colder. Vibrant and healthy ingredients all packed into a nutritious and healthy vegan soup. Gluten-Free too.

Course: Soup

Cuisine: Healthy

Keyword: cold soup, spaghetti squash

Servings: 8

Calories: 121 kcal

Author: Vicky Berman

Ingredients

• 1/2 whole spaghetti squash
• 2 cups cubed pumpkin
• 1 teaspoon fresh rosemary chopped
• 2 tablespoons extra virgin olive oil divided
• 1 cup diced onion 1 medium onion
• 1 cup diced zucchini 1 medium zucchini
• 1 tablespoon minced garlic
• 2 cups diced tomatoes 2 medium
• 1 teaspoon smoked paprika
• 1 teaspoon 21 seasoning salute can substitute with Italian seasoning
• 8 cups vegetable broth
• 1 tablespoon tamari use coconut aminos for paleo version
• 12 oz can chickpeas rinsed and drained (omit for paleo version)
• 2 tablespoons lemon juice
• 1 tablespoon zest of 1 lemon
• 1 tablespoon for serving: vegan basil pesto and chili garlic sauce

Instructions

1. Preheat oven to 400 degrees F.
2. In a large bowl mix pumpkin with 1 tablespoon olive oil, salt, pepper and rosemary. Place pumpkin on baking tray. Season spaghetti squash with salt and pepper. Place spaghetti squash cut side down in a baking dish with a small amount of water.
3. Bake both pumpkin and spaghetti squash for 30 minutes. Remove from oven and shred the spaghetti squash with a fork.
4. In a large pot heat 1 tablespoon olive oil over medium high heat.
5. Add onion and cook for 1-2 minutes.
6. Add zucchini and garlic. Cook for 1-2 minutes.
7. Add smoked paprika, seasoning salute, salt and pepper to taste. Mix.
8. Add tomatoes. Mix. Cook for 3-4 minutes, stirring frequently.
9. Add broth, tamari and chickpeas. Bring to a boil, reduce heat and simmer 5-10 minutes.
10. Add the pumpkin and squash to the soup. Remove from heat.
11. Add lemon juice and zest.
12. Serve garnished with vegan basil pesto and chili garlic sauce (both optional)

Nutrition Facts

Spaghetti Squash Soup with Pumpkin and Fall Flavors {GF, Vegan, Paleo}

Amount Per Serving

Calories 121 Calories from Fat 45

% Daily Value*

Fat 5g8%

Sodium 1210mg53%

Potassium 352mg10%

Carbohydrates 16g5%

Fiber 3g13%

Sugar 5g6%

Protein 3g6%

Vitamin A 3240IU65%

Vitamin C 15.2mg18%

Calcium 55mg6%

Iron 1.6mg9%

* Percent Daily Values are based on a 2000 calorie diet.