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Bowls of vegan pumpkin soup, topped with coconut milk, parsley, and a dash of black pepper.
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4.86 from 7 votes

Vegan Pumpkin Soup (Easy + Creamy)

Discover the ultimate comfort food with this easy-to-make, creamy, and rich Vegan Pumpkin Soup. This wholesome and healthy delight is ready in just 30 minutes and perfect for cozy evenings!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Appetizer, Main Dish, Side Dish, Soups
Cuisine: American
Diet: Vegan
Servings: 4
Calories: 306kcal
Author: Iosune

Ingredients

  • 1 tablespoon extra virgin olive oil or other oil
  • 4 cloves garlic minced
  • 1 medium onion chopped
  • 2 pounds pumpkin skin peeled, seeds removed and cubed
  • 1 and ½ cups vegetable stock
  • 1 14-ounce can full-fat coconut milk
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
US Customary - Metric

Instructions

  • Heat the oil in a large pot. Add the garlic and onion, and cook over medium-high heat for about 2-3 minutes or until lightly golden brown.
  • Add the pumpkin and continue cooking for an additional 2-3 minutes.
  • Incorporate all the remaining ingredients and bring the mixture to a boil. Then, reduce the heat and simmer for approximately 15 minutes or until the pumpkin becomes tender.
  • Use an immersion blender to smoothly blend the soup in the pot and serve. If you don't have an immersion blender, you can transfer it to a blender in batches and blend until it's smooth.

Video

Notes

  • Select the Right Pumpkin: Choose sugar pumpkins or pie pumpkins for sweeter, creamier flesh that enhances the soup's flavor and texture.
  • Enhance Depth of Flavor: To boost flavor, sauté the pumpkin and veggies in the pot before adding liquids. This step caramelizes the vegetables and adds depth to the final dish.
  • Creamy Consistency: For a creamy texture without dairy, use full-fat coconut milk. Shake the can well to mix the layers and create a velvety consistency.
  • Garnish Creatively: Elevate presentation and flavor with creative toppings: toasted pumpkin seeds, coconut cream drizzle, or fresh herbs like cilantro or parsley.
  • Pumpkin Puree Shortcut: If you're short on time, you can use canned pumpkin puree instead of fresh pumpkin. Substitute 1 can (15 ounces or 425 grams) for the fresh pumpkin.

Nutrition

Serving: 1serving | Calories: 306kcal | Carbohydrates: 22g | Protein: 5g | Fat: 25g | Saturated Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 660mg | Potassium: 1043mg | Fiber: 2g | Sugar: 8g | Vitamin A: 19496IU | Vitamin C: 24mg | Calcium: 78mg | Iron: 5mg