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Square photo of a bowl of pumpkin soup

Pumpkin Soup

  • Author: Iosune
  • Prep: 5 mins
  • Cook: 25 mins
  • Total: 30 mins
  • 4-6 1x
  • Main Dish, Soups
  • American
  • Vegan

Servings 4-6 1x

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Pumpkin soup, a simple, delicious, and healthy dish made with only 8 ingredients in less than 30 minutes. It’s so creamy, satisfying, and full of flavor!


  • 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


  1. Heat the oil in a large pot. 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. 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.
  4. Blend the mixture in a blender (you can also use an immersion blender if you want to).
  5. 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.
  6. 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.
  • If you’re looking for more warm and cozy dishes to warm up during the wintertime, don’t miss out on these delicious 31 vegan soup recipes!


  • 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