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+ servings

Vegan Pumpkin Soup

This is the creamiest fall soup! Use canned pumpkin puree for the easiest gluten-free pumpkin soup garnished with coconut cream and pumpkin seeds.
Course Main Course, Soup
Cuisine American
Keyword creamy soup, fall soup, pumpkin soup
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6 servings
Calories 159kcal
Author Cindy Gordon | Vegetarian Mamma


  • Dutch oven or large pot
  • Immersion blender



  • 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.


Calories: 159kcal | Carbohydrates: 10g | Protein: 3g | Fat: 13g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Sodium: 515mg | Potassium: 184mg | Fiber: 1g | Sugar: 6g | Vitamin A: 201IU | Vitamin C: 3mg | Calcium: 27mg | Iron: 2mg