Pumpkin soup, a simple and healthy dish, made from scratch, with just 8 ingredients, in less than 30 minutes. It’s so creamy, satisfying and full of flavor.
It’s soup time! And pumpkin soup is a classic, perfect to warm up even the coldest day. This is a recipe I make all the time, as it’s extremely simple, comforting and out of this world.
A great thing about this soup is that it’s freezable, yay! So you can make big batches for several times and save some time in the kitchen.
I love it’s made with easy to get ingredients that I always have in my pantry and is also ready in less than 30 minutes.
It’s the perfect side for fall and winter and it will make you feel amazing, as is super healthy, vegan and gluten-free.
I have this pumpkin soup as a main dish sometimes, when I just want something light and simple and also when I feel sick and I’m not very hungry, but I want something nutritious to fuel my body.
pumpkin soup ingredients
- Extra virgin olive oil – I’m Spanish, so I use extra virgin olive oil to cook most of my dishes. However, any type of oil is okay. I always use extra virgin oils when possible because they’re healthier, but it’s up to you. If you don’t consume oil, just add some vegetable stock or water instead.
- Garlic – Fresh garlic works best, but garlic powder is also a good choice.
- Onion – I used white onion, but any type of onion will do, even onion powder (fresh onion works best though).
- Pumpkin – Any type of pumpkin is okay to make this recipe. Some people use pumpkin puree instead, but I prefer to use fresh pumpkin as it’s less processed and easier to get in my country.
- Vegetable stock or water – Vegetable stock works best if you want to get a super tasty soup. Water is also okay.
- Full-fat coconut milk – I think full-fat coconut milk is a great option if you want to get a super creamy soup, but feel free to use any other type of unsweetened plant milk, or even more vegetable stock or water.
- Salt – I always use Himalayan pink salt, but any type of salt is okay.
- Ground black pepper – Fresh ground black pepper tastes best. However, I find store-bought more convenient and also easier to measure with a teaspoon.
tips to make pumpkin soup
- Try to make your own vegetable stock at home, it’s so easy, more affordable and made with simple ingredients and the amount of sodium you want.
- Add more or less vegetable stock or water, depending on how thick you want your soup.
- Feel free to add other veggies like leeks, carrots, celery, etc.
- Add any spices you want, like ground cinnamon, nutmeg, cayenne powder, etc.
- Many people add some type of sweetener, but I think it’s not necessary and also healthier. If I’d have to add one, I’d probably choose brown sugar or maple syrup, but it’s up to you.
looking for more soup recipes?
- Vegan Minestrone Soup
- Vegan Mushroom Soup
- Vegan Broccoli Cheese Soup
- Easy Butternut Squash Soup
- Creamy Vegan Cauliflower Soup
did you make this pumpkin soup recipe?
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- 1 tbsp extra virgin olive oil
- 4 cloves of garlic, chopped
- 1 onion, chopped
- 2 pounds pumpkin (1 kg), skin and seeds removed, chopped
- 2 cups vegetable stock or water (500 ml)
- 1 cup full-fat coconut milk (250 ml)
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- Heat the oil in a large pot. Add the garlic and onion and cook over medium-high heat until golden brown, stirring occasionally.
- Add the pumpkin and cook for another 2-3 minutes, stirring occasionally.
- Incorporate all the remaining ingredients and bring to a boil, then cook over medium-high heat for about 15 minutes or until the pumpkin is tender.
- Blend the mixture in a blender (you can also use an immersion blender if you want to).
- Serve with roasted chickpeas, chopped fresh parsley, toasted pumpkin seeds, and ground black pepper on top. You can also eat it with some vegan protein like seitan or tempeh.
- Keep the leftovers in an airtight container in the fridge for 5-7 days or in the freezer for 2-3 months. To thaw, transfer it to the fridge 1 or 2 days before you eat it and reheat it in the microwave or in a saucepan over medium heat.
- I usually make my own vegetable stock at home, as it’s so easy, more affordable, and way healthier than the store-bought ones.
- Add more or less liquid depending on how thick you want your soup to be.
- Feel free to customize your soup with any ingredient you’d like. It goes amazing with veggies like leeks, carrots, or celery, or with spices like ground cinnamon, nutmeg, or cayenne powder.
- You could use pumpkin puree to make this recipe too, but I prefer to use fresh pumpkin.
- I like to make my pumpkin soup with full-fat coconut milk to get a super creamy texture. However, you can use any other type of unsweetened plant milk, such as soy milk, cashew milk, or oat milk.
- Serving Size: 1/6 of the recipe
- Calories: 95
- Sugar: 3.7 g
- Sodium: 383 mg
- Fat: 4.5 g
- Saturated Fat: 2.2 g
- Carbohydrates: 13.6 g
- Fiber: 1.6 g
- Protein: 2 g