This is the perfectly creamy, warming vegan pumpkin soup recipe you need this Autumn. My pumpkin soup recipe is dairy-free and such a comforting way to spend a cool evening in front of the fire for dinner.
Pair this delightful creation with another Vegetarian Mediterranean Recipe like my Greek Salad for a truly lovely meal.
What says Autumn better than pumpkin soup? I am a total soup person, and this incredible vegan recipe checks all the boxes for a fall delight.
Hello, fall! I adore this season with its array of colors, cooler temps, and produce filling the farmer’s market… and my fav Maple Pumpkin Smoothie. And naturally, I love pumpkin anything. (I don’t even limit it to fall and winter.)
But one thing I really love is a good pumpkin soup recipe, specifically a vegan pumpkin soup. It’s healthy, filling, comforting, and warms you up when the weather is chilly.
Table of Contents
How to Roast Fresh Squash
Most of the pumpkin we consume at this time of year comes from cans…am I right? It’s one of the easiest ways to add pumpkin to a recipe. But I implore you to try roasting fresh pumpkin. It’s inexpensive as well as superior tasting to canned. Did you know that most canned pumpkin may not even contain real pumpkin?! Crazy!
Pumpkin roasting options
There are a few options when it comes to roasting the pumpkin for this pumpkin soup recipe. One is to halve the pumpkin, scoop out the seeds and roast the halves. Make sure to cut the pumpkin from the stem down, so that it’s easy to scoop the seeds out.
The other option is to peel and cube the squash, like a butternut squash. It’s totally up to you. I usually opt for the first one because it’s super easy.
Buying the Best Pumpkin
When looking for a pumpkin, there are quite a few options out there. Sugar Pie pumpkins are wonderful for roasting. Their small size is more manageable than those giants used for carving, even though those big guys can be roasted too.
Another of my favorite varieties of pumpkin is the kabocha variety. I find their knobby appearance charming + decorative, and the flavor is fantastic too. And like I said, you can certainly substitute any winter squash here. Use your favorite or whatever is available in your area.
What Makes This a Vegan Pumpkin Soup
A traditional pumpkin soup recipe uses milk or heavy cream as the base. My vegan pumpkin soup recipe uses canned coconut milk to achieve the same creamy result. Your tastebuds won’t notice the missing cream, meanwhile your gut will welcome the benefits from the coconut milk! 93% of coconut milk’s calories come from fat. I love using coconut milk for its healthy fat benefits, as it helps break down the carbs + fiber in other foods (like pumpkin).
Pumpkin Soup Recipe
Although pumpkin is the main attraction in this soup, I want to talk about a few other key ingredients. Roasting the pumpkin with the onions and garlic helps infuse the flavors better before blending. Nothing beats fresh roasted garlic!
Now let’s talk about this Colima Sea Salt™. There’s a reason salt is such an important part of just about any recipe. It enhances the flavor of our food and if you’re using the right kind of salt, we can also get trace minerals from the salt we use. This salt is 100% all-natural, unrefined, and hand-harvested to retain 80 essential minerals.
Finally, I use avocado oil for this recipe because of its ability to withstand high heat. The pumpkin needs to be roasted at 425 degrees F, which is too hot for olive oil. Avocado oil on the other hand, still holds together at this temp, making it a perfect oil for this soup recipe.
Other Vegan Soup Recipes
Love the idea of not having dairy as the base for your next soup? I’ve got you covered. Here are a few of my fav vegan soup recipes; all taste tested and family approved!
- Minestrone Soup
- Carrot Ginger Soup
- Vegetable Barley Soup
- Coconut Thai Soup
- Bell Pepper Soup
- Split Pea Soup
- Vegan Potato Soup
Vegan Pumpkin Soup
Ingredients
- 2 pumpkins sugar pie pumpkin or another winter squash, about 4-4.5 pounds
- 2 tbsp avocado oil divided
- 1 yellow onion peeled and cut into thick slices
- 5 garlic cloves unpeeled
- 13.5 oz coconut milk canned
- ½ cup vegetable stock if needed
- Sea salt to taste
- black pepper ground
- spices or herbs optional, see notes
Instructions
- Preheat oven to 425°F. Line a rimmed baking sheet with parchment paper.
- Carefully cut open the pumpkins with a sharp chef's knife and a steady cutting board. Scoop out the seeds and discard or save for another use.
- Rub the fleshy part of the pumpkin halves with a little of the avocado oil. This keeps them from drying out during roasting. Toss a little more avocado oil with the onion and garlic. Arrange everything on the baking sheet. Sprinkle with the sea salt. (The pumpkins do better being set cut-side down on the baking sheet.)
- Place in oven to roast for 30-35 minutes, or until pumpkin is tender. The tip of a sharp paring knife should pierce through the pumpkin easily. Remove from oven and let cool slightly before handling.
- Scoop the cooked pumpkin flesh from the skins. Place into the jar of a blender. It should measure about 4 1/2 to 5 cups of pumpkin along with the onion, peeled garlic and can of coconut milk. Puree until smooth. If the soup is too thick, add a little vegetable stock until desired texture is reached.
- Stir in seasoning (spice mixes below).
- If the soup isn't hot enough, pour into a saucepan and heat gently before serving.
- Garnish and serve immediately. Store leftovers in an airtight container in the fridge for up to one week.
Notes
- Toasted Pepita + Herb Garnish: heat 1 teaspoon olive oil in a skillet and add 1/2 cup pepitas plus 1 tablespoon finely minced fresh herbs (rosemary, sage, and thyme), toast lightly and remove from heat. Garnish soup.
- Curry Coconut: 1 tablespoon Thai or Indian curry paste/powder (to taste), serve with a scoop of brown rice on top, and a sprinkling of toasted coconut
- Immune Booster: add 1 tablespoon fresh grated ginger, 2 teaspoons ground turmeric, 1/2 teaspoon freshly ground black pepper, and pinch of cayenne
- Mexican-spiced: add 1 teaspoon each – dried oregano, ground cumin, and chili powder; top with chopped fresh cilantro
- Savory + Sweet: add 1 medium diced green apple or pear to pan when roasting pumpkin; add 2 tablespoons fresh herbs, finely minced (sage, rosemary, and thyme)
- Maple Spice: roast everything tossed with maple syrup, add 1 teaspoon pumpkin pie spice, and top with maple candied pecans
- If you aren’t able to find pumpkins or squash to roast, you can swap with canned pumpkin. Just make sure it is 100% pumpkin. It can be heated up on the stove with 1/2 cup vegetable stock while the onions and garlic roast in the oven.
- This soup can be frozen in freezer-safe containers for up to 6 months. Just make sure to follow safe freezing instructions as it will expand and if the container is too full, it will burst when frozen.Â
Creamy, silky and bursting with flavor! It was actually easy to make. Modifications: We only used 1/2 of a sweet onion; used 1 5lb baking pumpkin; and had to pull the garlic cloves out halfway through baking because one burst. So may need to adjust roasting time for garlic cloves.
This one is definitely full of flavor. A great Fall soup!
This soup is delicious!
can you use canned pumpkin and if so how much should i use. i have a couple of pumpkins laying around now
I seriously cannot wait to make this soup. It sounds ah-mazing.
It’s a super tasty fall soup and such an easy go-to! 🙂
I love how this recipe shows you how to roast the entire pumpkin!! Much prefer learning this method than using canned.
I agree! Roasting your own is def the way to go. 🙂
So yummy! And I love the pics in the recipe directions. Really helps me to know I’m on the right track.
They really are a game changer!