Vegan Pumpkin Soup, with a balance of savory and sweet. Freshly roasted sugar pumpkin, fall spices, and a splash of coconut milk blended together for the best creamy pumpkin soup recipe.
In the fall and winter, we could eat soup all day! Our pumpkin soup recipe uses nothing but fresh ingredients, and it’s made from scratch. Some soups may use pumpkin puree, but this is the real 100% pure pumpkin.
We roast a sugar pumpkin until it’s soft and slightly caramelized. It gives this soup a hint of that sweet caramelized flavor. This is a naturally vegan pumpkin soup as well as gluten-free!
INGREDIENTS FOR PUMPKIN SOUP
- Sugar Pumpkin – using fresh pumpkin makes a huge difference, the roasted pumpkin flavor really stands out.
- Olive Oil
- Sweet Onion
- Garlic Cloves
- Cinnamon
- Nutmeg
- Ginger
- Cayenne Pepper – optional, gives a little heat
- Smoked Paprika – optional, gives a smokey flavor
- Salt
- Pepper
- Vegetable Broth
- Coconut Milk
- Sweetener – maple syrup, agave, or honey
HOW TO MAKE PUMPKIN SOUP
- Slice the pumpkin into wedges and lightly coat with olive oil using a basting brush.
- Roast the pumpkin in the oven for about 15 minutes per side, flipping once, remove once fork tender.
- In a dutch oven heat up olive oil and add in the onions, cook for 3-4 minutes then add the garlic and cook 2 minutes more.
- Once you remove the pumpkin from the oven and it’s cool enough to handle, remove the skin.
- Add the pumpkin, cinnamon, nutmeg, ginger, cayenne, smoked paprika, salt, pepper, and vegetable broth to the dutch oven.
- Bring the soup to a simmer and then cover and cook for 10 minutes.
- Remove the soup from the heat and add in the coconut milk and preferred sweetener.
- Use an immersion blender or regular blend to blend the soup until smooth, then return to the pan to warm and serve.
MORE SOUP RECIPES:
- Vegan Cabbage Soup
- Easy Lentil Soup Recipe
- Tomato Soup with Fresh Tomatoes
- Traditional Minestrone Soup Recipe
RECIPE NOTES:
- If you want a spicy pumpkin soup you can increase the cayenne powder, otherwise, you could the cayenne out if you don’t want any spice.
- Serve the pumpkin soup with coconut milk on top to make it even more colorful, or just do a simple garnish of pumpkin seeds, pepper, and parsley.
- This pairs really well with a spinach salad and some crusty bread.
Vegan Pumpkin Soup
Vegan Pumpkin Soup, with a balance of savory and sweet. Freshly roasted sugar pumpkin, fall spices, and a splash of coconut milk to make it rich and creamy!
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Print PinServings: 4
Calories: 179kcal
Ingredients
- 3 tablespoons olive oil divided
- 1 3lb pie pumpkin sugar pumpkin
- 1 large sweet onion chopped
- 5 garlic cloves minced
- 1 teaspoon cinnamon
- ½ teaspoon nutmeg
- 1/8 teaspoon ginger
- ⅛ teaspoon cayenne pepper
- 1/8 teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon pepper
- 3 cups vegetable broth
- ¼ cup coconut milk
- 1 tablespoon maple syrup agave, or honey
Instructions
- Preheat oven to 425 degrees F. Line a baking sheet with parchment paper and set aside.
- Prepare the sugar pumpkin for roasting by slicing in half and removing the seeds. Cut the halves into 3 wedges and lightly brush with 1 tablespoon of olive oil. Place on the prepared baking sheet, on its side.
- Roast the pumpkin for about 15 minutes, then flip it to the other side. Continue roasting an additional 15 minutes. The pumpkin is done when skin is fork-tender. When the pumpkin is done, remove it from the oven and set aside.
- Meanwhile, heat 1 Tablespoon olive oil in a dutch oven. Add the onion and cook until translucent, about 3-4 minutes. Add garlic and cook an additional 2 minutes.
- While the onion is cooking, remove the skin off the pumpkin. Chop the pumpkin into small cubes.
- When the onion and garlic are done cooking, add the pumpkin, cinnamon, nutmeg, cayenne pepper, smoked paprika, salt, pepper, and vegetable broth to the dutch oven. Bring to a simmer, cover and cook 10 minutes.
- Remove from heat and add the coconut milk and desired sweetener. Allow to cool.
- Use an immersion blender to puree soup or use a blender to puree the soup until smooth in small batches.
- Return the pureed soup to the pot and simmer until heated through and serve as desired.
Notes
- If you want a spicy pumpkin soup you can increase the cayenne powder, otherwise, you could the cayenne out if you don't want any spice.
- To add smokiness we like adding a little smoked paprika, you can leave this out if you'd like.
- Serve the pumpkin soup with coconut milk on top to make it even more colorful, or just do a simple garnish of pumpkin seeds, pepper, and parsley.
- This pairs really well with a spinach salad and some crusty bread.
Nutrition
Nutrition Facts
Vegan Pumpkin Soup
Amount per Serving
Calories
179
% Daily Value*
Fat
14
g
22
%
Saturated Fat
4
g
25
%
Sodium
1006
mg
44
%
Potassium
156
mg
4
%
Carbohydrates
14
g
5
%
Fiber
1
g
4
%
Sugar
9
g
10
%
Protein
1
g
2
%
Vitamin A
453
IU
9
%
Vitamin C
5
mg
6
%
Calcium
36
mg
4
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
The nutritional information is automatically calculated and can vary based ingredients and products used. If the nutrition numbers are important for you we recommend calculating them yourself.
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