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If you’re looking for a recipe that captures the magic of fall, this vegan pumpkin soup does it all. It’s made with just a handful of real ingredients, but the flavor is anything but basic. Roasted pie pumpkin brings a natural sweetness and creamy texture, while garlic and onion give it that cozy feel. This soup is plant-based, dairy-free, and incredibly satisfying. Whether you pair it with crusty bread or enjoy it solo, it’s a bowl you’ll want to revisit all season.
Why You’ll Love This Vegan Pumpkin Soup
We all crave meals that are easy to make, offer comfort without the heaviness, and deliver nourishment in every spoonful. That’s exactly why this creamy vegan pumpkin soup deserves a spot on your fall and winter menu. Pie pumpkins are so easy to find in grocery stores this time of year— and taste so good. Here’s what makes this pumpkin soup a cold-weather essential:
- Naturally sweet, deeply savory: The perfect harmony of gentle sweetness and rich, savory depth makes this soup irresistibly balanced and satisfying in every bite.
- Ultra-creamy, no cream required: Coconut milk creates a luxuriously smooth, dairy-free base that blends seamlessly with pumpkin for a rich, velvety texture.
- Immune-boosting goodness in every bite: Pumpkin is loaded with vitamin A, while garlic and onion bring antibacterial and anti-inflammatory benefits. It’s a nourishing combo that supports your health from the inside out.
- Gentle digestion, rich in fiber: Thanks to pumpkin’s natural fiber and the simplicity of whole-food ingredients, this soup is gut-friendly and easy to digest, comfort food without the bloat.
Ingredients You’ll Need
When the leaves fall and the temperature drops, this vegan pumpkin soup is your kitchen hero, delivering big autumn flavor with minimal effort. Here are the ingredients you’ll need:
- Sugar pie pumpkin (or other winter squash): These smaller pumpkins are sweet, tender, and packed with true pumpkin flavor. Look for one around 4 to 4.5 pounds, heavy for its size, with firm skin and no mushy spots.
- Avocado oil: A clean, high-heat oil that brings richness and helps caramelize the pumpkin, garlic, and onion. Cold-pressed avocado oil is widely available near the olive oils in most grocery stores.
- Yellow onion: Roasting thick slices of yellow onion adds subtle sweetness and depth. It’s the kind of flavor that quietly builds the base of the soup. Grab it in the produce aisle and choose onions with dry, papery skins.
- Garlic: Roasting whole cloves in their skins mellows their sharp bite and brings out a sweet, nutty flavor that deepens the soup. Look for firm, plump heads of garlic with tight, unbroken skins in the produce section.
- Canned coconut milk: Creates a creamy, velvety texture. Look for it in the Asian foods aisle or with canned goods; some stores also stock it in the natural foods section. Check out my Coconut Milk Brands Buying Guide for my favorite ones to use.
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How to Make Vegan Pumpkin Soup
Cozy, creamy, and full of autumn flavor, this vegan pumpkin soup comes together with simple ingredients and a straightforward approach. Here’s how to bring it to life in your own kitchen:
- Preheat oven to 425°F and line a rimmed baking sheet with parchment paper. Carefully cut the pumpkins in half, scoop out the seeds (save for roasting if you like), and rub the cut sides with avocado oil. Place the pumpkins cut-side down on the sheet. Toss onion slices and unpeeled garlic cloves with more avocado oil, then add to the sheet and sprinkle everything with sea salt.
- Roast for 30–35 minutes, or until the pumpkin is easily pierced with a knife. Remove from the oven and let everything cool slightly so it’s easier to handle.
- Scoop out the cooked pumpkin from the skins and place in a high-powered blender along with the onion, peeled garlic, and coconut milk.
- Blend until completely smooth, adding vegetable stock a little at a time if you’d like a thinner consistency. Stir in your preferred seasonings, warm gently on the stove if needed, then serve hot with your favorite garnishes.
Tip For Smooth Vegan Pumpkin Soup Texture
For the creamiest texture, blend the soup in smaller batches so every bit gets evenly pureed. This allows the blades to work more efficiently, breaking down all the pumpkin fibers for that ultra-smooth, velvety finish. Stir everything together at the end for perfect consistency.
Easy Swaps and Add-Ins
If you’re using up what’s in your fridge or want to change up the flavor, these simple swaps and delicious add-ins make it easy to keep the soup fresh and delicious:
- Topping ideas: Garnish with toasted pumpkin seeds (pepitas), roasted chickpeas, or fresh herbs like parsley, thyme, or chives.
- Pumpkin swap: No sugar pie pumpkin? Swap in butternut squash, kabocha, or even canned pumpkin purée in a pinch.
- Milk options: Out of coconut milk? You can use oat milk, or even cashew milk for a different (but still creamy) twist. Just make sure it’s unsweetened and unflavored.
- Garlic & onion boost: Want a deeper flavor? Roast extra garlic cloves or toss in a shallot along with the onion for a subtle sweetness.
- Spice twist: Add a dash of cinnamon, nutmeg, or smoked paprika to warm things up. For extra heat, try cayenne or crushed red pepper flakes.
More Vegan Soup Recipes You’ll Love
Here are a few of my favorite vegan soups that are packed with nourishing ingredients and bold flavor:
- Cozy up with my vegan minestrone soup, a veggie-packed Italian classic with a rich tomato base that’s filling and endlessly adaptable.
- When you want a protein-packed bowl with a spicy kick, my spicy black bean soup is the way to go. It’s hearty and comes together quickly with pantry staples.
- For a creamy, gluten-free bowl that’s both hearty and comforting, my vegan potato soup hits the spot on chilly days.
- And when I need a soothing bowl that feels like a warm hug, carrot ginger soup is my go-to. It’s bright, zingy, and naturally sweet, with a silky texture that makes it feel extra special.
If you make this vegan pumpkin soup recipe, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Roasted 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, unrefined to taste
- black pepper, ground ground
- spices or herbs optional
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.
Equipment
Notes
- Roasted vs. canned pumpkin: This recipe calls for fresh roasted pumpkin for a richer, caramelized flavor, but you can substitute canned pumpkin in a pinch. Just make sure it’s 100% pure pumpkin.
- Make it creamier: For an extra velvety texture, blend the soup with coconut cream or extra coconut milk.
- Add protein: Stir in cooked red lentils, white beans, or a scoop of hemp seeds to boost the protein content and make it more filling.
- Spice swap: Feel free to adjust the seasoning to your taste—curry powder, smoked paprika, or a pinch of cayenne can totally change the vibe.
Nutrition
Common Questions
Yes, roasting pumpkin is 100% worth it! Roasting brings out the pumpkin’s natural sweetness and gives it a rich, slightly caramelized flavor that simply can’t be matched by boiling or steaming. It also deepens the color and enhances the creamy texture of the soup. If you’re aiming for a soup that’s truly bold, cozy, and packed with flavor, roasting is the way to go.
While every cook has their own twist, a secret ingredient that often takes pumpkin soup to the next level is roasted garlic. Roasting mellows out the garlic’s bite and adds a sweet, nutty depth that blends beautifully with pumpkin. Another favorite? A splash of coconut milk or cream, it adds luxurious creaminess and a subtle tropical note that complements the earthy pumpkin perfectly.
Roasted pumpkin soup with coconut milk shines when it has a balance of sweetness, salt, and spice. Roasting the pumpkin is the first key step. From there, layering in aromatics like onion, garlic, and herbs like thyme or sage adds complexity. Finish with a touch of lemon juice to brighten the flavor and a dollop of yogurt for that extra velvety finish.
To add serious depth, start by roasting your pumpkin, garlic, and onion until golden and caramelized. Then, build layers, use a good vegetable stock instead of water, toast your spices (like cumin, coriander, or smoked paprika), and finish with umami-rich additions like a spoonful of miso paste or nutritional yeast. A squeeze of lemon juice or apple cider vinegar at the end also enhances all the flavors beautifully.
Tried this one today, since I had a pumpkin waiting to be used for something, beef broth instead of veg and cream instead of coconut cream. It was delicious! Glad I have a little left for another day.
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. 🙂