Creamy Pumpkin Soup

Love savory autumn dishes? Make this vegan pumpkin soup. Ready in less than 30 minutes, this dairy-free recipe is both tasty and nutritious.

When it comes to pumpkin, you can’t go wrong with sweet classics like pumpkin pie. But if you’re all about savory dishes, we’ve got the perfect recipe for you. This creamy vegan pumpkin soup is filling, nutritious, and full of flavor. You can also cook it up in less than 30 minutes, so it’s ideal for a last-minute lunch or dinner.

Like other soups, this dairy-free pumpkin soup works well as an appetizer, side dish, or main dish. Feeding multiple guests? Simply double or triple (or quadruple!) the recipe for an instant crowd pleaser.

Simple Vegan Pumpking Soup
Photo: Kirsten Nunez

You will need:

  • diced onion
  • minced garlic
  • pumpkin puree
  • vegetable broth
  • canned coconut milk
  • fresh sage
  • fresh thyme
  • salt
  • pepper
  • coconut cream, pumpkin seeds, kale (for topping)
  • oil

Feel free to experiment with your favorite herbs. In addition to sage and thyme, rosemary and oregano will also work well. You can also add other spices, like cinnamon or paprika, to take things up a notch.

pumpkin soup ingredients
Photo: Kirsten Nunez

In a large pot over medium heat, add about 1 tablespoon oil. Cook the onion for 5 to 7 minutes or until fragrant and tender. Add the garlic and cook for another 30 seconds.

cooking onion and garlic
Photo: Kirsten Nunez

Add the pumpkin puree. Cook for 2 to 3 minutes, stirring frequently to make sure it doesn’t burn. Let cool slightly.

pumpkin puree in a pot
Photo: Kirsten Nunez

Chop the sage and thyme until you have about 3 teaspoons (1 tablespoon) of each. If using dried herbs, you’ll need 1 teaspoon of each.

chopped sage and thyme on a cutting board
Photo: Kirsten Nunez

To a high-powered blender or food processor, add the pumpkin mixture, broth, coconut milk, herbs, and spices.

pumpkin soup ingredients in a blender
Photo: Kirsten Nunez

Blend until combined and smooth. Taste and add more spices as necessary. If you’d like to thin the soup, slowly add more vegetable broth.

blended pumpkin soup
Photo: Kirsten Nunez

Pour the soup back into the pot. Warm over low heat, about 10 minutes, or until heated through.

At this point, you can stir in other ingredients like:

  • beans
  • lentils
  • rice
  • pasta
  • cooked vegetables
pumpkin soup in a pot
Photo: Kirsten Nunez

When it’s time to serve the soup, the possibilities for toppings are endless. Delicious ideas include:

  • freshly ground black pepper
  • fresh herbs
  • swirl of coconut cream
  • pumpkin, sunflower, or hemp seeds
  • paprika
  • hot sauce
  • cinnamon
  • croutons
  • cooked kale or spinach
  • shiitake mushroom bacon
  • carrot bacon

You can also serve it with a side of toasted bread, pita, or vegan naan.

completed pumpkin soup served with bread
Photo: Kirsten Nunez

When served as a main dish, this recipe yields about 2 servings. If you serve it as a side dish or appetizer, you’ll have 4 to 6 servings or more.

If you somehow have leftover soup, store it in an air-tight container in the refrigerator for 4 to 5 days. You can also freeze the soup for up to 3 months.

Creamy Pumpkin Soup

Love savory autumn dishes? Make this vegan pumpkin soup. Ready in less than 30 minutes, this dairy-free recipe is both tasty and nutritious.
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5 from 1 vote
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Course: Soup
Cuisine: American
Diet: Vegan, Vegetarian
Keyword: vegan pumpkin soup
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Calories: 377kcal
Author: Kirsten Nunez, MS

Ingredients

  • 1/4 to 1/2 small yellow onion diced
  • 1 teaspoon minced garlic or 3 fresh cloves, minced
  • 15 ounces canned pumpkin puree not pumpkin pie filling
  • 1 cup vegetable broth plus more as needed
  • 1 1/4 cups coconut milk or non-dairy milk of your choice
  • 1 tablespoon fresh thyme chopped
  • 1 tablespoon fresh sage chopped
  • 1/2 to 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Cooked kale, coconut cream, pumpkin seeds for topping
  • Oil

Instructions

  • In a large pot over medium heat, add about 1 tablespoon oil. Cook the onion for 5 to 7 minutes or until fragrant and tender. Add the garlic and cook for another 30 seconds.
  • Add the pumpkin puree. Cook for 2 to 3 minutes, stirring frequently to make sure it doesn’t burn. Let cool slightly.
  • If you haven't already, chop the sage and thyme until you have about 3 teaspoons (1 tablespoon) of each. If using dried herbs, you’ll need 1 teaspoon of each.
  • To a high-powered blender or food processor, add the pumpkin mixture, broth, coconut milk, herbs, and spices. Blend until combined and smooth. Taste and add more spices as necessary. If you’d like to thin the soup, slowly add more vegetable broth.
  • Pour the soup back into the pot. Warm over low heat, about 10 minutes, or until heated through. Spoon into bowls and top with cooked kale, a swirl of coconut cream, or pumpkin seeds.

Notes

  • If you don’t like or have coconut milk, you can use any other plain unsweetened dairy-free milk or more broth.
  • Feel free to experiment with your favorite herbs, such as thyme, rosemary or oregano, or try spices like cinnamon or paprika.
  • Nutrition information for this Simple Vegan Pumpkin Soup recipe is an estimate calculated by the Spoonacular food database and does not include optional toppings.

Nutrition

Calories: 377kcal | Carbohydrates: 27g | Protein: 6g | Fat: 31g | Saturated Fat: 27g | Sodium: 1082mg | Potassium: 814mg | Fiber: 8g | Sugar: 9g | Vitamin A: 33692IU | Vitamin C: 24mg | Calcium: 130mg | Iron: 9mg
Tried this recipe?Mention @CleanGreenSimple or tag #CleanGreenSimple!

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