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Vegan Pumpkin Soup
A healthy vegan pumpkin soup recipe with coconut milk and canned pumpkin. Easy to make with no pumpkin cutting required.
Course
Soup
Cuisine
American
Keyword
pumpkin soup with coconut milk, vegan pumpkin soup, vegan pumpkin soup recipe
Prep Time
10
minutes
minutes
Cook Time
36
minutes
minutes
Total Time
46
minutes
minutes
Servings
4
Calories
244
kcal
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.
Video
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
Nutrition
Calories:
244
kcal
|
Carbohydrates:
31
g
|
Protein:
3
g
|
Fat:
14
g
|
Saturated Fat:
7
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
5
g
|
Sodium:
1013
mg
|
Potassium:
588
mg
|
Fiber:
7
g
|
Sugar:
16
g
|
Vitamin A:
33654
IU
|
Vitamin C:
12
mg
|
Calcium:
90
mg
|
Iron:
4
mg