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–+ servings
Bowls of vegan pumpkin soup, topped with coconut milk, parsley, and a dash of black pepper.
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4.67 from 3 votes

Vegan Pumpkin Soup

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

Ingredients

  • 1 tablespoon extra virgin olive oil or any 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.
    Garlic and onion sautéed in a large pot.
  • Add the pumpkin and continue cooking for an additional 2-3 minutes.
    Garlic, onion, and pumpkin sautéed in a large pot.
  • 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.
    Vegan pumpkin soup in a large pot before blending.
  • 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.
    Blended vegan pumpkin soup in a large pot.

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: Sauté the pumpkin and veggies before adding liquids to caramelize them and deepen the flavor.
  • Creamy Consistency: Use full-fat coconut milk for a dairy-free creamy texture. Shake well for a velvety consistency.
  • Garnish Creatively: Enhance presentation and flavor with toppings like toasted pumpkin seeds, a coconut cream drizzle, or fresh herbs.
  • Pumpkin Puree Shortcut: Use 1 can (15 ounces or 425 grams) of pumpkin puree instead of 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