Vegan Pumpkin Soup
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!
Servings 4
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 Facts
Vegan Pumpkin Soup
Amount per Serving
Calories
197
% Daily Value*
Fat
9
g
14
%
Saturated Fat
7
g
35
%
Carbohydrates
29
g
10
%
Fiber
4
g
16
%
Sugar
13
g
14
%
Protein
4
g
8
%
* Percent Daily Values are based on a 2000 calorie diet.