Vegan Pumpkin Soup
Servings: 6
This vegan pumpkin soup bursts with deep, roasted flavor and a creamy texture you’ll crave on repeat. Blended with velvety coconut cream, toasted garlic, and sweet onion, it delivers plant-powered goodness that is nutrient-rich, and beautifully simple.
Equipment
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.
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 a splash of coconut cream or your favorite plant-based milk. Oat milk works especially well.
- 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
Calories: 224kcal, Carbohydrates: 34g, Protein: 5g, Fat: 9g, Saturated Fat: 5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 137mg, Potassium: 1578mg, Fiber: 3g, Sugar: 13g, Vitamin A: 38635IU, Vitamin C: 43mg, Calcium: 104mg, Iron: 4mg