Vegan Pumpkin Soup is the thick and creamy fall soup of your dreams! Make the most luscious low-carb soup with canned pumpkin puree and coconut milk topped with pumpkin seeds for a yummy crunch.
VEGAN PUMPKIN SOUP RECIPE
Fall is made for creamy soups, and this is one of my favorites! This vegan pumpkin soup is full of flavor and so luscious with coconut milk, cinnamon, nutmeg, and maple syrup, all topped with pepitas. If you've never made pumpkin soup, this recipe is so easy.
I love a cozy soup night in the fall. This is a family go-to because it's made with basic pantry staples, and it's low carb. Plus, there's always leftovers for a great lunch meal prep!
INGREDIENTS IN VEGAN PUMPKIN SOUP
Pumpkin puree: Canned pumpkin puree works great! It's easy to use and saves you so much time.
Onion: I like to use sweet yellow onions in most of my recipes. A white onion works, too, but will bring a sharper flavor.
Garlic: Everything is better with garlic. Be sure to keep stirring it so it doesn't burn!
Cinnamon: There's so much fall flavor packed into cinnamon. It's a great spice for savory or sweet dishes.
Nutmeg: As the name implies, this spice brings a little nuttiness to the mix. This soup it totally nut-free, but you'll get a little of that toasted nut flavor thanks to nutmeg!
Paprika: You can use regular or smoked paprika in this vegan pumpkin soup recipe.
Vegetable broth: You can use any vegetable broth you want! I've always got some homemade broth in the freezer for the most hearty soups.
Maple syrup: This adds a hint of richness and sweetness to the soup. You can always skip it, but I highly recommend it.
Coconut milk: You want the full-fat coconut milk for the creamiest pumpkin soup. Save a little for a beautiful garnish, too.
Salted pepitas: I love these for a crunchy garnish on top! You can also use pomegranate arils, roasted chickpeas, croutons, pepper, almonds, or chili oil!
If you have any questions, please leave a comment below and I will get back to you ASAP!
HOW TO MAKE VEGAN PUMPKIN SOUP
- First, sauté the onions for a few minutes in olive oil over medium heat.
- When the onions are mostly translucent, add the garlic and cook until fragrant. Stir the garlic constantly to keep it from burning.
- Then, add the pumpkin puree, salt, pepper, cinnamon, nutmeg, and paprika to the pot.
- Stir to combine all the ingredients together thoroughly. Cook for a couple minutes.
- Now, add the vegetable broth to the mix and stir until the pumpkin puree is smooth.
- Simmer pumpkin soup to let the flavors meld together. Then, use an immersion blender until the soup is super smooth.
- Next, add the coconut milk and maple syrup and stir it all up.
- That's it! I like to serve this vegan pumpkin soup with a drizzle of coconut milk and a sprinkle of salted pepitas for extra crunch. Don't forget the crunchy bread!
These numbered steps match the numbered photos above and are for illustration purposes. For the complete list of ingredients and instructions, please see the recipe below.
WHAT TO SERVE WITH PUMPKIN SOUP
Finish dinner with these sweet apples in the air fryer! They're an amazing healthy dessert you can make in less than 20 minutes.
Make it a soup and salad night with this tofu salad packed with apples, quinoa, dried cranberries, and kale. Add your favorite dressing or use coconut aminos to keep it gluten free!
IS PUMPKIN SOUP HEALTHY?
When it comes to healthy soups, it all boils down to your ingredients! I like to keep this soup fairly clean and healthy but still so luscious and creamy, too.
This pumpkin soup recipe is only 160 calories per bowl! It's also low in carbs and packed with calcium. If you want to lower the sugar content, you can always skip the maple syrup.
HOW TO ROAST PUMPKINS
I usually use canned pumpkin puree for this vegan soup because it's so easy! But, sometimes during the fall, when pumpkins are everywhere, I'll roast a pumpkin!
To roast a whole sugar pumpkin, quarter it and scoop out all the bits you'd remove for a jack-o-lantern. Cover all sides with oil, salt, and pepper. I also stab the skin a few times on each piece.
Bake the pumpkin until the skin is soft and easily pierced. Let it cool, and just scoop out the flesh! You can keep it like this for some dishes, or blend it for a pumpkin puree.
MORE AMAZING FALL RECIPES
Vegan Potato Soup is super creamy and perfect for cold weather! This simple soup is packed with carrots, celery, onions, and yellow potatoes for a heartwarming, comforting dinner in an hour.
I love zucchini fries, and this recipe is so easy because it's made in the air fryer! They're lightly breaded and still low-carb and keto friendly.
Have you ever roasted butternut squash? It's the best fall dish that's so easy and great to add to almost any recipe.
You've had pumpkin pie and pecan pie, but have you had pecan pumpkin pie? This is the best Thanksgiving dessert with the best of both worlds!
Pumpkin baked goods are a sign of fall. I have many vegan pumpkin recipes! Try Vegan Pumpkin Chocolate Chip Cookies!
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Vegan Pumpkin Soup
- 1 tablespoon olive oil
- 1 cup yellow onion diced
- 3 cloves garlic
- 1 15-ounce can pumpkin puree about 1 ¾ cups
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ teaspoon ground cinnamon
- ¼ teaspoon nutmeg
- ¼ teaspoon paprika
- 2 cups vegetable broth
- 2 tablespoons maple syrup
- 1 cup full-fat coconut milk plus more for garnish
- ¼ cup salted pepitas for garnish, optional
- Heat olive oil in a large pot over medium heat. Then, add the diced onion and cook for 3 to 4 minutes, until translucent and starting to brown.
- Add the minced garlic and cook an additional minute, being sure to stir constantly so the garlic does not burn.
- Add the pumpkin puree, salt, ground black pepper, ground cinnamon, nutmeg and paprika.
- Stir until combined. Cook 1 to 2 minutes.
- Then, pour in the vegetable broth, and stir until smooth.
- Bring to a boil and then turn down the heat to a simmer. Let simmer for 15 minutes, stirring occasionally, to let the flavors meld together. Use an immersion blender to blend the soup until smooth. Alternatively, you can transfer the soup to a blender to process until smooth.
- Once smooth, pour in the coconut milk and maple syrup. Stir until combined.
- To serve, top with a drizzle of additional coconut milk and sprinkle with salted pepitas. Serve with slices of toasted gluten-free baguette.
- I used canned pumpkin in this recipe. However, if you have sugar pumpkins you can roast them in the oven until soft and then puree them for this recipe. You need roughly 2 cups of pumpkin puree.
- Some other topping ideas include pomegranate arils, crispy roasted chickpeas, croutons, coarse ground black pepper, slivered almonds, fresh herbs, and chili oil. Experiment with your favorite toppings!
- It’s important to use full-fat coconut milk to get a really creamy texture with this soup. If the coconut milk has separated in the can, stir it together before measuring it out and adding to the soup.
- To get a really smooth soup, I use an immersion blender. I like it because I don’t have to transfer the soup out of the pot. However, you can use a blender as well. Just ladle the soup into your blender and process. Work in batches if need be so you don’t overfill the blender.
- Store this soup in the refrigerator in an airtight container for 4 to 5 days. Just reheat over the stove before serving.
All though this website attempts to provide accurate nutritional information, the information should only be considered an estimate. Varying factors such as different product types, different brands, etc. can change nutritional information. It is your responsibility as a consumer to read all labels to make sure the ingredients fit your dietary needs as well as calculate your own nutritional information as a double check.