This is the best vegan pumpkin soup recipe because it doesn't require cutting a pumpkin! Save time (and maybe fingers) by opening a couple cans of pumpkin for a quick and easy plant based dinner.
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It's still that pumpkin time of year, and I wanted to make sure to give you another savory option with this vegan pumpkin soup!
So many recipes out there are telling you to cut open a pie pumpkin (such as a sugar or Cinderella pumpkin), roast it, and turn it into soup. I get nervous enough cutting open a butternut squash, and I definitely don't enjoy cutting into a tough skinned pumpkin.
Thankfully, we can make our easy pumpkin soup recipe without cutting into a pumpkin, and without cream to keep it vegan! Instead I'm making pumpkin soup with coconut milk and some fall spices.
This makes a delicious dinner, lunch, or first course for your Thanksgiving meal. It's also a pretty safe option if you're dealing with a lot of different dietary needs.
Vegan pumpkin soup ingredients
- Olive oil
- Onion
- Garlic
- Pumpkin puree
- Vegetable stock
- Coconut milk
- Cinnamon
- Nutmeg
- Smoked paprika
- Salt
- Black pepper
- Maple syrup
How to make vegan pumpkin soup
- Heat olive oil in a large stock pot or dutch oven over medium heat.
- Add the onion and garlic and cook, stirring frequently, for 5 minutes or until softened.
- Add the cinnamon, smoked paprika, salt, pepper, and nutmeg and cook, stirring, for 30 seconds.
- Add the vegetable stock and pumpkin puree and stir until fully incorporated.
- Bring to a boil, then reduce the heat and simmer partially covered for 30 minutes.
- Remove from the heat and use an immersion blender (affiliate link) to puree everything until smooth.
- Stir in the coconut milk and maple syrup.
- Serve ladled into bowls and topped with a drizzle of coconut milk, toasted pepitas, and crushed red pepper flakes if desired.
Top tips and questions
Toppings for vegan pumpkin soup
There are so many tasty options for topping your soup! Feel free to add 1-3 of these to create a hearty, satisfying meal.
- Toasted pepitas (pumpkin seeds)
- Coconut milk/cream
- Dairy free yogurt
- Hemp hearts
- Chopped, toasted pecans
- Crushed red pepper flakes
- Cinnamon
- Pomegranate seeds
- Homemade croutons
- Roasted chickpeas
- Fresh chopped cilantro or parsley
- A drizzle of sriracha or your other favorite hot sauce
How to toast pepitas for soup
This soup is delicious topped with toasted pepitas. To toast pepitas or any other nut or seed, place pepitas in a small skillet and warm on the stove over medium low heat. Shake the pan frequently until the pepitas become fragrant and lightly browned.
How to blend soup
I like using an immersion blender right in the pot I was cooking the soup in to make it silky smooth. If you don't mind dirtying a blender, I have this Vitamix blender, or you could use a food processor in batches. Just be careful and allow some of the steam to release while you're processing so the soup doesn't explode.
How long does pumpkin soup stay good?
This soup will keep in the refrigerator for up to 4 days. I usually store it right in the pot I made it in, but you could transfer to a food storage container, mason jar, or meal prep container.
Can you freeze pumpkin soup?
Yes, pour cooled soup into large mason jars or other freezer safe, air tight containers, leaving a little room at the top for expansion, and freeze for up to 3 months. Thaw in the refrigerator overnight, then pour into a saucepan and reheat on the stovetop over medium heat until warm.
Tips for customizing
- Add a heaping spoonful of plain, unsweetened applesauce with the pumpkin for extra depth of flavor
- For extra nutrients and flavor, throw a handful of roasted veggies in before pureeing, such as squash or cauliflower
- If you don't need the soup to be vegan, swap the coconut milk for heavy cream and/or top with crumbled bacon
- Add more or less vegetable stock to get your favorite consistency
- Add a bit of red curry paste and curry powder with the spices
More vegan soup recipes
Vegetarian soup recipes
If you make this recipe, be sure to rate it, leave a comment, or tag #theliveinkitchen on Instagram!
Recipe
Vegan Pumpkin Soup
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 4-6 cloves garlic, minced
- 1 teaspoon cinnamon
- ¾ teaspoon smoked paprika
- ½ teaspoon coarse kosher salt
- ¼ teaspoon freshly cracked black pepper
- ¼ teaspoon nutmeg
- 3 cups vegetable stock
- 30 ounces canned pumpkin, not pumpkin pie filling
- ½ cup full fat coconut milk, plus more for serving if desired
- 2 tablespoons pure maple syrup
- Toasted pepitas and crushed red pepper flakes for topping, optional
Instructions
- Heat olive oil in a large stock pot or dutch oven over medium heat.
- Add the onion and garlic and cook, stirring frequently, for 5 minutes or until softened.
- Add the cinnamon, smoked paprika, salt, pepper, and nutmeg and cook, stirring, for 30 seconds.
- Add the vegetable stock and pumpkin puree and stir until fully incorporated.
- Bring to a boil, then reduce the heat and simmer partially covered for 30 minutes.
- Remove from the heat and use an immersion blender to puree everything until smooth.
- Stir in the coconut milk and maple syrup.
- Serve ladled into bowls and topped with a drizzle of coconut milk, toasted pepitas, and crushed red pepper flakes if desired.
Notes
How to toast pepitas
- Place pepitas in a small skillet and warm on the stove over medium low heat.
- Shake the pan frequently until the pepitas become fragrant and lightly browned.
Tips for customizing
- Add a heaping spoonful of plain, unsweetened applesauce with the pumpkin for extra depth of flavor
- For extra nutrients and flavor, throw a handful of roasted veggies in before pureeing, such as onions, squash, or cauliflower
- If you don't need the soup to be vegan, swap the coconut milk for heavy cream and/or top with crumbled bacon
- Add more or less vegetable stock to get your favorite consistency
- Add a bit of red curry paste and curry powder and allow to cook for a minute before adding the pumpkin
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