This vegan pumpkin soup is warming, creamy, and packed with Autumnal flavors – all in under 30 minutes using the stovetop, Instant Pot, or slow cooker! All you need is some pumpkin, veggies, coconut milk, veg stock, and a handful of spices for your new favorite fall soup! Plus, this recipe is dairy-free, gluten-free, nut-free, whole30, and Paleo!
After harvesting lots of homegrown pumpkins lately, I have leftover pumpkin chocolate chip bread in my freezer, pumpkin curry in my fridge, and pumpkin cookies on my countertop. There’s enough pumpkin leftover for one more dish; cozy, comforting vegan pumpkin soup! This dairy-free soup is wonderfully creamy thanks to the combination of pumpkin (fresh or canned!), potato, carrot, and coconut milk – then lightly spiced to complement the pumpkin flavor without overshadowing it.
Even with just a handful of simple ingredients and a few pantry spices, this healthy pumpkin soup with coconut milk is still loaded with nutritional benefits, including gut-healthy fiber, healthy fats, antioxidants (beta-carotene), over 100% the RDI vitamin A and moderate levels of vitamin C and several other vitamins and minerals, with immune-boosting properties!
One-Pot Creamy Vegan Pumpkin Soup
This pumpkin coconut soup recipe is super simple and low-effort, too. Unlike other recipes, this simple soup doesn’t require pre-roasting the pumpkin. Instead, this creamy one-pot soup cooks the pumpkin pieces directly in the pot with the veggie stock for minimal effort and maximum flavor! I recommend making plenty, though, because it tastes even better on day two and is perfect for impressing at potlucks, dinner parties, and as part of your holiday celebrations!
Honestly, this vegan pumpkin soup ticks all the boxes I’m looking for in a Fall/Winter soup. It’s warming, cozy, comforting, creamy, and ultimately genuinely satisfying- all while nourishing your body too! That makes it a great part of your rotation, along with other recipes like Thai coconut curry soup and one-pot lentil soup. Best of all, you can prepare this soup either on the stovetop, using an Instant Pot, or even a slow cooker!
The Ingredients
- Pumpkin: I recommend using culinary pumpkin like a sugar pumpkin (not a carving one) rather than canned pumpkin puree if you’re able. However, canned will work (2 – 2 ½ 15 oz cans), as will homemade roasted pumpkin.
- Vegetables: This hearty pumpkin soup recipe contains peeled potatoes (regular or sweet potatoes) and carrots for extra flavor and body.
- Broth: You’ll need vegetable broth. Feel free to use low sodium if preferred.
- Coconut milk: I recommend using full-fat canned coconut milk for the creamiest dairy-free pumpkin soup, though you can use light if preferred. Alternatively, another dairy-free cream may work (like soy or cashew).
- Seasonings: This simple pumpkin coconut soup uses a combination of cumin, ginger powder, nutmeg, chili powder (optional), and sea salt and pepper.
- Aromatics: This soup relies on onion and garlic as the primary aromatics.
- Oil: Use any neutral cooking oil or a water/broth for an oil-free version.
- To serve: A swirl of coconut milk (or dairy-free yogurt) and some pumpkin seeds (possibly also fresh herbs like fresh parsley) make for a great garnish to this healthy pumpkin soup. A pinch of smoked paprika or red pepper flakes would also work well.
Optional add-ins and recipe variations:
- Cauliflower: For even more nutrients (and thickness) without a ton of calories, you could add ½ cauliflower head (broken into small florets) to this pumpkin soup recipe.
- Apple: For a slightly sweet twist, you could add one large, chopped apple (i.e. Granny Smith).
- Maple syrup: A drizzle before serving can balance flavors and add a subtle sweetness to the pumpkin soup recipe.
- Cinnamon: A pinch of cinnamon would work well with this pumpkin soup.
- Herbs: Pumpkin pairs particularly well with several herbs, including thyme and sage. You could add 1-2 sprigs of thyme and/or around ¼ cup of sage leaves.
- Curry powder: For a curried pumpkin soup, add some curry powder to taste.
- Turmeric: Turmeric, ginger, and pumpkin pair wonderfully together (and pack an immune-boosting soup! I recommend adding around one teaspoon of turmeric, then increase to taste.
Please read the recipe card below for the full ingredients list, measurements, complete recipe method, and nutritional information.
How to Make Vegan Pumpkin Soup
You can prepare this vegan pumpkin soup recipe either on the stovetop, using an Instant Pot, or with a slow cooker (method in FAQs), no matter what works best for you!
Stovetop Method
- First, prepare all the vegetables, chop, peel, and de-seed the pumpkin. Then, peel and chop the potatoes, carrots, and onion, and mince the garlic.
- Then, heat a large, heavy-bottomed pot or Dutch Oven with the oil (or a little water). Once hot, add the chopped onion, garlic, potatoes, and carrots and sauté over medium heat for three minutes, stirring frequently.
For extra flavor, you can also sauté the chopped pumpkin for several minutes until beginning to brown. This will help to provide the soup with a sweeter, more caramelized depth of flavor.
- Then, add the pumpkin, spices, and broth. Stir to combine and then cover and bring to a boil over medium-high heat. Once boiling, reduce the heat back to medium and simmer for 12 minutes, or until the vegetables are tender without being mushy.
- Remove the soup from the heat and use an immersion blender (carefully) to blend the soup until smooth. Alternatively, you can use a blender, but do so in batches and use a kitchen towel to help keep the lid closed while blending (as the steam can cause it to pop open).
- Finally, pour in the coconut milk, stir, and taste. Adjust any seasonings to preference, and then serve drizzled with a little additional coconut milk and some pumpkin seeds!
Instant Pot Pumpkin Soup
- Use the SAUTE function to sauté the onion, garlic, potatoes, and carrot with oil (or water) for a few minutes, until the onion starts to turn translucent.
Likewise, with the stovetop option, you could also sauté the chopped pumpkin until lightly browned.
- Then, add all the remaining ingredients (except the coconut milk) to the Instant Pot, close, and cook on MANUAL for 9 minutes. Once ready, use the quick release and carefully open the lid.
- You can then use an immersion blender directly in the pot to blend the soup until smooth, stir in the coconut milk, and then taste and adjust any seasonings. Then serve and enjoy your warming, creamy Instant Pot pumpkin soup!
How to Serve?
Enjoy your bowl of this creamy pumpkin soup alone or with any of the below sides.
- Bread: a crusty loaf or flatbread like naan or pita is perfect for mopping up the pumpkin soup.
- Salad: I prefer to serve this creamy vegan pumpkin soup with a simple leafy green salad (or fattoush salad).
- Grains: For a heartier meal, you could add ¼-1/3 cup grain (like rice or quinoa) to the soup.
- Sandwiches: Like a vegan grilled cheese or other sandwiches of your choice.
- Veggies: You could pair this with all sorts of roasted, broiled, or sautéed veggies like asparagus, broccoli, cauliflower, etc.
How to Store
Make ahead: This soup benefits for some time to allow the flavors to meld, so feel free to make it a day in advance and reheat when needed.
Store: Allow the pumpkin soup to cool before transferring it to an airtight container and storing it in the fridge for up to five days. Alternatively, store in the freezer for up to two months. Thaw in the refrigerator overnight before reheating – if it separates, just re-blend it.
Reheat: You can reheat the creamy pumpkin coconut soup gently on the stovetop or in the microwave (in 40-second increments, stirring between).
FAQs
Can I substitute the pumpkin?
Yes, this soup would work with other squash, too – like butternut squash or Kabocha squash.
Could I use a crockpot to cook pumpkin soup?
I haven’t tested this particular soup (though I have other similar dishes), so I can’t guarantee the results.
However, if you want to try a crockpot pumpkin soup, I recommend first sautéing the initial ingredients (as written in the recipe). Then transfer them and the remainder of the ingredients (except the coconut milk) to a crockpot. Cook on low for between 6-8 hours, OR on high for between 3-4. When ready, use an immersion blender directly in the pot, add the coconut milk, taste it, and adjust any seasonings.
Recipe Notes and Tips
- Don’t discard the pumpkin seeds: You can clean and roast them with some seasonings.
- For a thicker/thinner soup: You can adjust the amount of vegetable stock you add to the soup.
- For extra flavor: You can temper/bloom the spices by dry-frying them in the pan until fragrant right at the beginning of the recipe. When ready, remove them from the pan and continue with the recipe as written.
- To adjust the texture: Feel free to adjust how much you blend the soup based on how chunky you’d prefer it to be. You could also remove some of the pumpkin pieces before blending, then add them back in before serving.
- Lower-fat soup: You can use light coconut milk or another type of vegan milk (rather than cream). However, the pumpkin soup recipe obviously won’t be as creamy.
More Vegan Soup Recipes
- German potato soup (Kartoffelsuppe)
- Creamy lasagna soup
- Vegan broccoli cheese soup
- Easy veggie stew
- Creamy roasted cauliflower soup
- Easy vegan tortilla soup
If you try this creamy vegan pumpkin soup recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan and #elavegan – I love seeing them.
Vegan Pumpkin Soup
Ingredients
- 2.2 pounds (1 kg) pumpkin chopped (weight without peel and seeds)
- 1 1/2 cup (225 g) potatoes chopped (peeled)
- 1 1/2 cup (200 g) carrots chopped (peeled)
- 1 cup (130 g) onion chopped
- 3 cloves of garlic minced
- 1/2 tbsp oil
- 3 cups (700 ml) vegetable broth
- 1/2 cup (120 ml) canned coconut milk (see notes)
- 1 - 1 1/2 tsp salt
- 1/2 tsp ginger powder
- 1/2 tsp cumin powder
- 1/4 tsp nutmeg
- Black pepper and chili powder to taste
- Pumpkin seeds for garnish
Instructions
- You can watch the video in the post for visual instructions.Heat oil in a large pot and sauté onion, garlic, potatoes, and carrots over medium heat for about 3 minutes, stirring frequently.
- Add the pumpkin, all spices, and vegetable broth. Then stir to combine and bring the mixture to a boil, covered with a lid.
- Once boiling, reduce the heat to medium and cook for about 12 minutes, until the veggies are tender, but not mushy.
- Remove the pot from the heat and carefully blend the soup with an immersion blender until completely smooth. Pay attention not to splash as the soup is hot. You can also blend it in a blender in batches, making sure not to overfill the blender.
- Pour in the coconut milk and stir to combine. Taste the soup and add more seasonings, if needed.
- Serve in bowls, drizzle with more coconut milk, garnish with pumpkin seeds and enjoy!
Notes
- For a thicker/thinner soup: You can adjust the amount of vegetable stock you add to the soup.
- To adjust the texture: Feel free to adjust how much you blend the soup based on how chunky you’d prefer it to be.
- Lower-fat soup: You can use light coconut milk or another type of vegan milk (rather than cream). However, the soup won’t be as creamy.
Nutrition information is an estimate and has been calculated automatically
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Hello! I would like to know what kind of squash you’re using, this looks delicious 😋 Thank you!
Hi, I am using kabocha squash as they grow in our garden. 🙂 Enjoy!
Can i use water instead of veggie broth ? Cant finds it in philippines
Yes, you can! 🙂
Can you use canned pumpkin instead of fresh? Thanks!
Probably yes, but I would reduce the vegetable broth if using canned (you can always use more later if needed). 🙂
I love this recipe! So simple but so delicious and perfect for the cold weather starting in Canada!
Hi Cat, I am so glad you like it. Thanks for your great feedback. Keep warm. 🙂