Pumpkin Soup

  • Author: Simple Vegan Blog
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4-6 1x
  • Category: Main dish
  • Cuisine: Vegan

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.

Pumpkin Soup
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  • 1 tbsp extra virgin olive oil (optional)
  • 4 cloves of garlic, chopped
  • 1 onion, chopped
  • 2 pounds pumpkin (1 kilo), 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


  1. Heat the oil in a large pot. If you don’t want to use oil, just add some vegetable stock or water instead. Add the garlic and onion and cook over medium-high heat until golden brown, stirring occasionally.
  2. Add the pumpkin and cook for another 2-3 minutes, stirring occasionally.
  3. Add the rest of the ingredients and bring to a boil, then cook over medium-high heat for about 15 minutes or until the pumpkin is tender.
  4. Blend the mixture in a blender (you can also use an immersion blender if you want) and serve immediately. I added some coconut milk, chopped fresh parsley, toasted pumpkin seeds and ground black pepper on top.
  5. Keep leftovers in a sealed container in the fridge for 5-7 days.


  • 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