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    Home » Main Dish Recipes

    Vegan Pumpkin Soup

    Lindsay Moe

    85 shares

    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.

    three bowls of vegan pumpkin soup topped with pumpkin seeds and red chili flakes with a spoon sticking out of the middle bowl
    Jump to Recipe

    This post contains affiliate links. As an Amazon Affiliate I earn from qualifying purchases. All opinions are my own.

    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
    ingredients used to make vegan pumpkin soup

    How to make vegan pumpkin soup

    1. Heat olive oil in a large stock pot or dutch oven over medium heat. 
    2. Add the onion and garlic and cook, stirring frequently, for 5 minutes or until softened.
    3. Add the cinnamon, smoked paprika, salt, pepper, and nutmeg and cook, stirring, for 30 seconds.
    4. Add the vegetable stock and pumpkin puree and stir until fully incorporated.
    5. Bring to a boil, then reduce the heat and simmer partially covered for 30 minutes.
    6. Remove from the heat and use an immersion blender (affiliate link) to puree everything until smooth.
    7. Stir in the coconut milk and maple syrup.
    8. Serve ladled into bowls and topped with a drizzle of coconut milk, toasted pepitas, and crushed red pepper flakes if desired.
    a close up of a bowl of vegan pumpkin soup topped with pumpkin seeds and red chili flakes

    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.

    three bowls of vegan pumpkin soup topped with pumpkin seeds and red chili flakes

    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.

    three bowls of vegan pumpkin soup topped with pumpkin seeds and red chili flakes

    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

    • Vegan Carrot Ginger Soup
    • Vegan Chicken Noodle Soup
    • Butter Bean Soup
    • Easy Vegan Minestrone Soup

    Vegetarian soup recipes

    • Red Wine Tomato Soup
    • Vegetarian Jackfruit Tortilla Soup
    • Easy Vegetarian Chili
    • Vegetarian Ramen
    a close up of a bowl of vegan pumpkin soup topped with pumpkin seeds and red chili flakes

    If you make this recipe, be sure to rate it, leave a comment, or tag #theliveinkitchen on Instagram!

    Recipe

    a bowl of vegan pumpkin soup topped with pumpkin seeds with a spoon in it

    Vegan Pumpkin Soup

    A healthy vegan pumpkin soup recipe with coconut milk and canned pumpkin. Easy to make with no pumpkin cutting required.
    5 from 1 vote
    Print Pin Rate SaveSaved!
    Prep Time: 10 minutes
    Cook Time: 36 minutes
    Total Time: 46 minutes
    Servings: 4
    Calories: 244kcal
    Author: Lindsay Moe

    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

    1. Place pepitas in a small skillet and warm on the stove over medium low heat.
    2. 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

    Nutrition

    Calories: 244kcal | Carbohydrates: 31g | Protein: 3g | Fat: 14g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1013mg | Potassium: 588mg | Fiber: 7g | Sugar: 16g | Vitamin A: 33654IU | Vitamin C: 12mg | Calcium: 90mg | Iron: 4mg
    Tried this recipe?Mention @theliveinkitchen or tag #theliveinkitchen!

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    lindsay moe in a kitchen with glasses on shelves behind her

    Hi, I'm Lindsay! I've been creating easily customizable vegetarian recipes since 2011. I love the outdoors, brownies, and brand new books. I live and work in La Crosse, Wisconsin and founded Wild Flour Media to expand on my love for food photography and videography to my community and beyond.

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    85 shares