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overhead shot of pumpkin soup topped with roasted pepitas

Ultimate Roasted Vegan Pumpkin Soup

  • Author: Jen Hansard
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x
  • Diet: Vegan


One thing I really love is a good vegan pumpkin soup. It’s healthy, filling, comforting, and warms you up when the weather is chilly. Check out the recipe notes for all the variations.


  • 2 small baking pumpkins (sugar pie pumpkin or another winter squash, about 44.5 pounds)
  • 2 tablespoons avocado oil (divided)
  • 1 medium yellow onion (peeled and cut into thick slices)
  • 5 whole garlic cloves (unpeeled)
  • 13.5 ounce can coconut milk (light or full-fat)
  • 1/2 cup vegetable broth (if needed)
  • Coarse sea salt and black pepper (to taste)
  • Optional spices or herbs (see notes)

For serving:

  • 1 pinch Colima Sea Salt™


  1. Preheat oven to 425°F. Line a rimmed baking sheet with parchment paper.
  2. 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.
  3. Rub 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 Colima 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.
  4. 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. Add the onion to the blender. Peel the garlic and add it to the blender too. Add a pinch of Colima Sea Salt™ and pour the can of coconut milk into the blender. Puree until smooth. If the soup is too thick, add a little water or broth until desired texture is reached. If desired, season according to the directions in the recipe notes.
  5. If the soup isn’t hot enough, pour into a saucepan and heat gently before serving.
  6. Garnish and serve immediately. Store leftovers in an airtight container in the fridge for up to one week.


Variations (make recipe as written, just add the following):

  • 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
  • Category: soup
  • Method: blending
  • Cuisine: american

Keywords: vegan pumpkin soup