Creamy Vegan Pumpkin Soup
This Creamy Vegan Pumpkin Soup has everything going on. It’s sweet and savory, dairy-free, and healthy. The fall season is upon us so it’s your sign to grab yourself the simple ingredients and enjoy a warm bowl of this hearty and comforting soup.
Ditch the canned pureed pumpkin and use real, roasted pumpkin for this soup recipe! It’s one of the most fresh-tasting soups out there. You’ll want to make this vegan pumpkin soup all season long, it’s that wonderful!
Spotlight on This Creamy Vegan Pumpkin Soup
Nutritious: This healthy pumpkin soup has real, roasted pumpkins and healthy vegetables. Watch and you’ll see how happy your tummy will be after eating a bowl of this soup. It contains no dairy which can cause stomach issues for many people. It’s light on the stomach but hearty at the same time.
Vegan: You won’t find any dairy in this vegan recipe. You will only find simple, plant-based ingredients in this pumpkin recipe.
Simple: As a busy mama, I need easy recipes and this is one of those. The longest part is the roasting of the pumpkin which is so easy. I throw it into the oven and then have 45 minutes to work around my house. I love that.
Flavorful: This soup is filled with the season’s best flavors. The cinnamon, nutmeg, and real pumpkin bring out all of the warm seasonal flavors that bring joy to your senses. (This may seem like an exaggeration but I truly feel that this soup is so comforting!)
Creamy: I am a sucker for a thick and creamy soup. This vegan pumpkin soup has a perfect creamy texture thanks to the dairy-free coconut milk. If you are looking for a thicker and chunkier vegan fall soup, try this Vegan Pumpkin Chili!
Favorite: My hubby requests this soup during the fall months because of its unique flavors and hearty ingredients. It’s that special. You will know exactly what I mean once you try this recipe!
Frequently Asked Questions
Can I use canned pumpkin to save on time? No. This is the only part of the recipe that does take time but I promise it is easy. Roasting the pumpkins is what makes this a perfect soup.
How can I add some spice to this soup? I recommend adding a dash of red pepper flakes when adding the seasonings to the pot.
Can I roast the pumpkin halves ahead of time? Sure! Just place the cooked pumpkin into an airtight container and in the fridge until you are ready to make the soup. I wouldn’t cook them more than a day or two in advance though.
Is this soup filling enough to eat as a meal? Sure! This is my meal many times. I would recommend including a piece of sourdough toast with a bowl of soup for the ultimate yummy meal.
Ingredients
You won’t need many ingredients for this creamy vegan pumpkin soup recipe. It only has 6 main ingredients plus seasonings. How simple is that?
Pumpkin-Skip the canned pumpkin puree and only use fresh pumpkin for this recipe. You’ll want to use sugar pumpkins or pie pumpkins for this soup and you can typically find them at most grocery stores. They roast up perfectly and blend up nicely for this soup. You can find them at any grocery store, typically.
Shallots-I love the light onion flavor that shallots provide. They are the perfect addition to this delicious creamy vegan pumpkin soup. You can use yellow onion as an alternative.
Garlic-You will definitely want to use fresh garlic cloves instead of garlic powder. I love how garlic adds a savory flare to this sweet soup. This is probably my favorite ingredient in this recipe.
Full-Fat Coconut milk-You will want to use the thicker part of this canned milk to make this soup creamy. Coconut milk is what makes the soup creamy. Stay away from cold plant-based coconut milk that you would find in a milk carton, and use the canned variety instead. Also, do not use coconut cream.
Vegetable broth-I have made this soup with water instead of veggie broth and it just isn’t the same. I highly recommend using vegetable stock for the nice flavor it brings.
Maple syrup-This soup wouldn’t be the same without the sweetness from the pure maple syrup. It really ties all of the flavors together.
Seasonings-Of course the cinnamon and nutmeg make this soup a fall favorite. There is also sea salt, black pepper, turmeric, and optional red pepper flakes.
Instructions
Step one-Preheat the oven to 350 degrees Fahrenheit and line a cookie sheet with parchment paper or a silicone mat.
Step two-Use a sharp knife to cut the tops and bottoms off of the pumpkins. Next, slice them lengthwise. Use a sharp spoon and scoop out the seeds and strings.
Step three-Brush the insides and outsides of the pumpkin halves with avocado oil and place them cut side down on the baking sheet.
Step four-Roast the pumpkin halves in the oven for 45-50 minutes or until a fork can easily pierce the skin. Set them aside to cool until you can handle them. Then, gently peel away the skin and set the pumpkin flesh aside.
Step five-Grab a large pot or Dutch oven and add avocado oil. Allow it to heat up over medium heat and then add the shallot and garlic. Stir it frequently as it cooks for about 2-3 minutes until translucent and fragrant. Do not let it brown or burn.
Step six-Add the remaining ingredients to the large pot. This includes vegetable broth, coconut milk, maple syrup, pumpkin flesh, and seasonings. Give it all a good stir and bring it to a simmer.
Step seven-Remove the pot from the heat and carefully pour the soup mixture into a blender. Blend it up until it turns into a creamy soup.
Step eight-Pour the mixture back into the pot, add the lid, turn the heat to low, and allow it to continue to cook for 5-10 minutes at a simmer. Be careful because this thick soup bubbles and splatters pretty high. Make sure the lid is secure before placing it back on the burner.
Step nine-Remove the pot from the heat and allow it to sit for a minute or two to allow the bubbling to stop. Remove the lid, give it a taste, and season it with salt to your liking.
With a ladle, scoop the soup into individual bowls and top them with optional ingredients like roasted pumpkin seeds, fresh parsley, croutons, or green onion. The best way to enjoy this soup is to dip a piece of sourdough toast into it.
Store Leftovers
This soup is just as good the next day, I promise.
Once the soup has cooled to room temperature, place leftovers into an airtight container and in the fridge for up to three days.
To reheat, either place the soup into a small saucepan and reheat over medium heat until heated all the way through or microwave for 2 minutes, stirring halfway through.
Tips + Tricks
Place the can of coconut milk into the fridge the night before making this soup to allow it to thicken up. Otherwise, throw the can in the freezer for about 45 minutes while the pumpkins cook to thicken up.
I am sure an immersion blender could work, but I recommend using a high-speed blender to make the soup nice and creamy.
This soup will last in the fridge for up to three days. Make sure to keep it in an air-tight container.
I Love to Hear From You!
I hope you enjoy this soup as much as I do. It’s a true fall staple in our home.
If you made this soup, would you do me a favor? Would you rate it and comment? I love to hear all about your experience and how much you enjoyed it! Leave a star rating and a comment below. Thanks!
Other Amazing Vegan Soups to Try
Stovetop Butternut Squash Soup
Easy Vegan Three Bean Pumpkin Chili
Creamy Vegan Pumpkin Soup
Equipment
- 1 high speed blender *to blend the soup
- 1 large stockpot *to cook the soup in
- 1 lined cookie sheet *to roast the pumpkins on
Ingredients
- 2 sugar/pie pumpkins-yield 2¼ pumpkin puree
- 2 tablespoons avocado oil
- 2 shallots, thinly sliced
- 3 garlic cloves, minced
- 2¼ cups vegetable stock
- 1 cup canned coconut milk, hardened in the fridge overnight *Use the thickest part
- 2 tablespoons pure maple syrup
- ¼ teaspoon each: salt, pepper, cinnamon, paprika, turmeric, and optional red pepper flakes
- ⅛ teaspoon nutmeg
Instructions
- Preheat the oven to 350 degrees Fahrenheit and line a cookie sheet with parchment paper or a silicone mat.
- Use a sharp knife to cut the tops and bottoms off of the pumpkins. Next, slice them lengthwise. Use a sharp spoon and scoop out the seeds and strings.
- Brush the insides and outsides of the pumpkin halves with avocado oil and place them cut side down on the baking sheet.
- Roast the pumpkin halves in the oven for 45-50 minutes or until a fork can easily pierce the skin. Set them aside to cool until you can handle them. Then, gently peel away the skin and set the pumpkin flesh aside.
- Grab a large pot or Dutch oven and add avocado oil. Allow it to heat up over medium heat and then add the shallot and garlic. Stir it frequently as it cooks for about 2-3 minutes until translucent and fragrant. Do not let it brown or burn.
- Add the remaining ingredients to the large pot. This includes vegetable broth, coconut milk, maple syrup, pumpkin flesh, and seasonings. Give it all a good stir and bring it to a simmer.
- Remove the pot from the heat and carefully pour the soup mixture into a blender. Blend it up until it turns into a creamy soup.
- Pour the mixture back into the pot, add the lid, turn the heat to low, and allow it to continue to cook for 5-10 minutes at a simmer. Be careful because this thick soup bubbles and splatters pretty high. Make sure the lid is secure before placing it back on the burner.
- Remove the pan from the heat and allow it to sit for a minute or two to allow the bubbling to stop. Remove the lid, give it a taste, and season it to your liking, as needed.
- Scoop the soup into individual bowls and top them with optional ingredients like roasted pumpkin seeds, fresh parsley, croutons, or chives.
Notes
Nutrition
Enjoy!
XOXO
Michelle