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.
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 pumpkin season, 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 pureed 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.
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! This is a great recipe for busy weeknights!
Top it with pumpkin seeds, another nutrient dense food source, and you’ve got a heart healthy meal!
Why This Recipe Works
- 15 minute recipe for busy weeknights!
- Healthy and Flavorful
- Comforting soup for cold days!
- Tastes even better the next day!
- Add your own twist!
Ingredients and Notes
Pumpkin Puree: You’ll need one 15 ounce can of pure pumpkin puree (not pumpkin pie filling). Or if you are roasting your own pumpkin, you’ll need about 2 ½ cups of pureed roasted pumpkin.
Vegetable Broth and Coconut Milk: 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 full-fat coconut milk for an even creamier texture, but I promise you this soup still turns out great with the reduced fat version.
Yellow Onion and Garlic: 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 ¼ cup of vegetable broth.
Spices: 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. Plus you’ll want to add a touch of salt, and black pepper.
Pumpkin Seeds: 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.
Scroll down to the bottom of the post to the recipe card for complete measurements.
Tools and Equipment You’ll Need:
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.
Step 1: Chop onion and mince garlic. Sauté in medium saucepan with ¼ cup of vegetable stock on medium-low heat.
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.
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.
The best type of fresh pumpkin to use for roasting is a sugar pumpkin. This is the small pie pumpkin you’ll find in your local grocery store.
- If using a blender to puree your soup, make sure it isn’t filled all the way to the top! The soup will expand when blended, and if the blender is too full, you’ll end up blowing the top off and creating an epic mess!
- If you’d like to make this recipe for a larger group, double it to serve 8. Use a large pot to combine the ingredients, and blend the soup in at least two batches.
How to Serve
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.
How to Store and Keep
Allow the soup to cool and come to room temperature. Transfer to an airtight container. Store in the refrigerator for up to 4 days. When ready to reheat, warm in the microwave, or on the stovetop over medium heat.
Variations and Substitutions
Non-Dairy Milk Options: You can sub the coconut milk for a dairy free milk of your choice, such as almond milk, soy milk, or oat milk. I choose coconut milk because it’s creamy and the sweetness compliments the pumpkin well.
Extra Creamy: You can also choose to use an additional cup of coconut milk in place of the vegetable broth for an extra creamy soup.
More Spices: 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
Vegan Pumpkin Soup
- 2 cups pumpkin puree or 15 oz can
- 11/4 cup vegetable broth
- 1 cup reduced fat coconut milk
- 1 small yellow onion
- 1 tablespoon garlic minced
- 1 teaspoon thyme
- ½ tsp salt
- ¼ teaspoon pepper
- 4 tablespoon pumpkin seeds
- Chop onion and mince garlic. Sauté in medium saucepan with ¼ 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.
- Use whole fat coconut milk for a creamier texture.
- Sub an additional cup of coconut milk in place of the vegetable broth for a creamier soup.
- Store in an airtight container in the refrigerator for up to 4 days.