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Home » Courses » Soups » Vegan Pumpkin Soup in 15 Minutes

Vegan Pumpkin Soup in 15 Minutes

Published: Sep 20, 2019 Modified: Aug 17, 2020 by Alison Corey

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This easy and deliciously creamy vegan pumpkin soup is made with seven simple ingredients (plus salt and pepper), and ready to eat in 15 minutes. It’s a perfect soup to serve at Thanksgiving or an easy weeknight meal with a side salad.

vegan pumpkin soup in black bowl
plant-based meal plan

The other morning I made my kids this pumpkin smoothie for breakfast. When I came home in the evening I still had a large portion of leftover canned pumpkin puree. I didn’t want it to go to waste, so I pulled together this vegan pumpkin soup recipe in no time!

If you love everything pumpkin, check out these vegan pumpkin recipes!

I hadn’t been to the store, So I dug around in my pantry and spice rack to find just what I needed to make a quick homemade soup.

I know the instant pot is all the rage right now, but with a soup like this, you don’t even need to break out your instant pot. You’ll have a perfectly creamy flavorful soup in only fifteen minutes.

vegan pumpkin soup pumpkins and sppon

If you decide to roast your own pumpkin this will take longer. But using canned pumpkin puree it’s a 15 minute meal. I’m a mom of two, and my boys have no patience to wait when they’re hungry, so I take short cuts when I can!

Is this vegan pumpkin soup healthy?

Yes, this vegan pumpkin soup is healthy! It has no oil, and healthy fats from the organic coconut milk. Pumpkin is full of nutrients. It’s from the squash family after all! Pumpkin is rich in vitamin A, it’s high in antioxidants, and it has numerous vitamins that boost immunity.

Pumpkin is a nutrient dense food that is low in calorie making it excellent to eat if you’re goal is health, longevity, and weight loss.

By keeping this recipe relatively low in fat using reduced fat coconut milk and cutting it down to half and subbing vegetable broth, this vegan pumpkin soup is low in calorie but still loaded with nutrients.

Top it with pumpkin seeds, another nutrient dense food source, and you’ve got a heart healthy meal!

Ingredients you’ll need for Vegan Pumpkin Soup:

  • 1 can of pumpkin puree
  • Vegetable Broth
  • Coconut Milk
  • Yellow Onion
  • Garlic
  • Thyme
  • Pumpkin Seeds
  • Salt and Pepper

I used a combination of vegetable broth and coconut milk. I like creamy soups as much as the next person but in an effort to keep the calorie count down, I used 1 cup of of reduced fat coconut milk with vegetable broth. You could use regular coconut milk for an even creamier texture, but I promise you this soup still turns out great with the reduced fat version.

When it comes to soup I almost always start with a combination of onion and garlic. You can’t go wrong when you start there. Instead of using olive oil to soften the onions and garlic I used a 1/4 cup of vegetable broth.

I wanted to spice this soup up with flavors that make me think of autumn so I opted for thyme. Thyme is not an overpowering spice. It has flavors of lemon and mint which compliments the pumpkin flavor nicely.

The pumpkin seeds add a nice crunch and texture when sprinkled on top of the soup and a few turns of freshly cracked pepper give it just a little extra kick.

vegan pumpkin soup in black bowl on napkin

Tools and Equipment You’ll Need:

  • Blender
  • Medium Sauce Pan

You will need a counter top blender or immersion blender to blend the ingredients together which makes it extra creamy! I recommend the Vitamix if you’re in the market for a high speed blender or the Cuisinart if you’re looking for a standard counter top blender. An immersion blender is another easy and affordable way to create creamy soups like this one.

How to Make Vegan Pumpkin Soup – Step by Step

Step 1-Chop onion and mince garlic. Sauté in medium saucepan with 1/4 cup of vegetable stock.

Step 2-Add pumpkin puree, vegetable broth, coconut milk, thyme, salt and pepper. Stir to combine ingredients. Heat on medium for 5 minutes or until heated through.

Step 3-Transfer soup to blender. Puree until all ingredients are combined.

Step 4-Pour into 4 bowls. Sprinkle with pumpkin seeds and black pepper.

What do I serve with this vegan pumpkin soup?

When I made this soup for my family we had it with thick slices of whole wheat bread, and this kale and butternut squash salad. This soup is perfect as a starter at your Thanksgiving dinner. If making for a larger crowd double this recipe to serve 8, or triple for a group of 12.

Variations

You can sub the coconut milk for a dairy free milk of your choice. I choose coconut milk because it’s creamy and the sweetness compliments the pumpkin well.

You can also choose to use an additional cup of dairy free or coconut milk in place of the vegetable broth for an extra creamy soup.

Add your favorite fall spices. A touch of cinnamon, ginger, cloves, and nutmeg or pumpkin pie spice will give this soup a beautiful flavor.

Check out these other vegan pumpkin recipes!

  • Vegan Pumpkin Risotto
  • Vegan Pumpkin Pasta
  • Pumpkin Pie Spiced Vegan Trail Mix
  • Vegan Pumpkin Soup
  • Vegan Pumpkin Pancakes
  • Pumpkin Fluff: Vegan Pumpkin Dip
  • Vegan Pumpkin Bread
  • Vegan Pumpkin Muffins
  • Pumpkin Vegan French Toast Casserole
  • Vegan Pumpkin Smoothie
  • Vegan Pumpkin Muffins

If you’ve tried my Vegan Pumpkin Soup recipe, please rate it and let me know how it turned out. You can also follow me on Facebook, Instagram, and Pinterest for more plant-based family recipes your whole family will enjoy!

vegan pumpkin soup in black bowl

Vegan Pumpkin Soup

This easy and deliciously creamy vegan pumpkin soup is made with seven simple ingredients (plus salt and pepper), and ready to eat in less than 15 minutes. It's a perfect soup to serve at Thanksgiving or an easy weeknight meal with a side salad.
5 from 5 votes
Print Pin Rate Save Recipe Saved Recipe
Course: Main Course
Cuisine: American
Keyword: vegan pumpkin soup
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Calories: 162kcal

Ingredients

  • 2 cups pumpkin puree or 15 oz can
  • 11/4 cup vegetable broth
  • 1 cup reduced fat coconut milk
  • 1 small yellow onion
  • 1 tbsp garlic minced
  • 1 tsp thyme
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 4 tbsp pumpkin seeds

Instructions

  • Chop onion and mince garlic. Sauté in medium saucepan with 1/4 cup of vegetable stock.
  • Add pumpkin puree, 1 cup of vegetable broth, coconut milk, thyme, salt and pepper. Stir to combine ingredients. Heat on medium heat for 5 minutes or until heated through.
  • Transfer soup to blender. Puree until all ingredients are combined.
  • Pour into 4 bowls. Sprinkle with pumpkin seeds and black pepper.

Notes

  1. Use whole fat coconut milk for a creamier texture.
  2. Sub an additional cup of coconut milk in place of the vegetable broth for a creamier soup.
  3. Use your favorite dairy free milk.

Nutrition

Calories: 162kcal | Carbohydrates: 18g | Protein: 5g | Fat: 9g | Saturated Fat: 4g | Sodium: 987mg | Potassium: 373mg | Fiber: 5g | Sugar: 7g | Vitamin A: 19409IU | Vitamin C: 8mg | Calcium: 46mg | Iron: 3mg
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Comments

  1. Megan Ellam

    September 21, 2019 at 12:31 pm

    5 stars
    I love pumpkin soup so much. Thanks Alison for such an amazing recipe!

    Reply
  2. Angela

    September 21, 2019 at 12:49 pm

    5 stars
    Hands down the perfect soup for fall. The flavors are incredible and it’s so easy to make. Thanks so much for sharing 🙂

    Reply
  3. Julia

    September 21, 2019 at 1:07 pm

    5 stars
    Nothing better than a bowl of warm soup when the weather gets cold outside. Especially, when it’s ready in no time!

    Reply
  4. Kate

    September 21, 2019 at 2:14 pm

    I just love this recipe, it’s so creamy and delicious and quick to make!

    Reply
  5. Demeter

    September 21, 2019 at 2:48 pm

    5 stars
    Fall is here and the weather just got dreary today so it’s perfect timing that I found your recipe for this delicious soup! Loved it!

    Reply
  6. Jacquelyn

    November 29, 2020 at 1:54 am

    5 stars
    This is really good! I adapted it (substituted salt with coconut aminos) and it was delicious!! Thank you so much! So easy to make too!

    Reply

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Hi! I'm Alison!

I'm a plant-based vegan, married to a meat eater, with two picky kids. I use whole food plant-based ingredients to create a delicious compromise in the kitchen. My goal is to create simple and flavorful main dishes, salads, snacks, and the occasional dessert that I feel good about feeding my family, and they delight in eating.

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