Pumpkin Soup Without Cream (Vegan and Dairy-Free)

Name: Pumpkin Soup Without Cream
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
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

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This easy and delicious pumpkin soup without cream is made with seven simple ingredients (plus salt and pepper) and is ready in 15 minutes. It’s a perfect soup to serve at Thanksgiving or an easy weeknight meal with a side salad.

Pumpkin soup without cream topped with pumpkin seeds and black pepper in black bowl.

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 this collection of 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 without cream.

If you decide to roast your own pumpkin in the oven this soup will take longer. But using canned pumpkin puree makes this 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 shortcuts 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!

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👩🏻‍🍳 Why This Pumpkin Soup Without Cream Recipe Works!
🥣 Ingredients and Notes
🔪 Tools and Equipment You’ll Need
📋 Step by Step Instructions
❓ Recipe FAQS
💭 Expert Tips
🍽 How to Serve
❄️ How to Store and Keep
📖 Variations and Substitutions for Pumpkin Soup Without Cream
More Pumpkin Recipes Without Cream!
Pumpkin Soup Without Cream

👩🏻‍🍳 Why This Pumpkin Soup Without Cream Recipe Works!

15-minute recipe for busy weeknights!
Healthy and Flavorful
Vegan
Dairy-Free Pumpkin Soup
Gluten-Free
Comforting soup for cold days!
Tastes even better the next day!
Easily Customizable

🥣 Ingredients and Notes

Ingredients for pumpkin soup without cream: vegetable broth, coconut cream, pumpkin puree, onion, garlic thyme, spices.

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, and eliminate cream, I use 1 cup of reduced fat coconut milk with vegetable broth. You could use full-fat coconut milk for an even creamier pumpkin soup without cream, but I promise you this soup still turns out great with the reduced fat version.

Yellow Onion and Garlic Cloves: When it comes to the 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 countertop 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 countertop blender. An immersion blender is another easy and affordable way to create creamy soups like this one.

📋 Step by Step Instructions

Step 1: Chop onion and mince garlic. Sauté in a 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.

Adding pumpkin puree and spices to pot with onions and vegetable stock.

Step 3: Transfer soup to blender. Puree until all ingredients are combined and you achieve your desired consistency.

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

Pumpkin soup in bowl topped with pumpkin seeds and black pepper.

❓ Recipe FAQS

Is this soup healthy?

Yes, this vegan pumpkin soup is healthy! It has no oil and healthy fats from 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 calories making it excellent to eat if you’re goal is health, longevity, and weight loss.
By keeping this recipe relatively low in fat by using reduced-fat coconut milk and cutting it down to half and subbing vegetable broth, this vegan pumpkin soup is low in calories but still loaded with nutrients.

What type of pumpkin is best for roasting?

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.

How do you thicken pumpkin soup without cream?

Using coconut milk is the best substitute for cream. It has an ultra-creamy texture that gives the soup a thick and robust texture.

💭 Expert Tips

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 for 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 for Pumpkin Soup Without Cream

Cream-Free Milk Options: You can substitute coconut milk for the 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.

More Pumpkin Recipes Without Cream!

If you made this recipe, please comment below and leave a ⭐️ rating. You can also follow me on Instagram, Pinterest, and Facebook for more family-friendly vegan recipes!