Creamy Vegan Pumpkin Soup

Bowl of Creamy Vegan Pumpkin Soup with a swirl of dairy-free cream and toasted pumpkin seed garnish.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Courses:
Difficulty: Intermediate
Servings: 4
Best Season: Fall, Summer
Description

Smooth, creamy, and filled with the flavors of fall, this Creamy Vegan Pumpkin Soup turns simple ingredients into pure comfort. Pumpkin puree is simmered with onion, garlic, and vegetable stock, while ginger, cumin, and a touch of cayenne add warmth and depth. Non-dairy milk creates a velvety finish, and maple syrup adds just enough sweetness to complement the earthy pumpkin. 

Serve each bowl with a drizzle of non-dairy cream or a spoonful of plain plant-based yogurt, then scatter toasted pumpkin seeds over the top for a little crunch. Whether you make your pumpkin puree from scratch or reach for a can, this cozy autumn soup is an easy way to bring the warmth of the season to your table.

Ingredients
  • 1 tablespoon extra virgin olive oil
  • 1 medium yellow onion (chopped)
  • 1 large garlic clove (minced)
  • 2 cups low-sodium vegetable broth
  • 15 ounces pumpkin puree (not pumpkin pie filling)
  • 1/2 teaspoon ginger
  • 1/2 teaspoon cumin
  • 1/8 teaspoon cayenne pepper
  • 1 cup non-dairy milk
  • 2 tablespoons pure maple syrup
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup non-dairy creamer or plain non-dairy yogurt (for garnish)
  • 1/2 cup toasted pumpkin seeds (for garnish)
Instructions
  1. 1

    Heat the oil in a large soup pot over medium heat.

  2. 2

    Add the onion and sauté for 3 to 5 minutes, until translucent. Stir in the garlic and cook for another minute, stirring continuously.

  3. 3

    Stir in the vegetable stock, pumpkin puree, ginger, cumin, and cayenne pepper. 

  4. 4

    Bring the mixture to a boil, then reduce the heat and simmer for 10 to 15 minutes, stirring occasionally. 

     

  5. 5

    Remove the pot from the heat and blend with an Immersion Hand Blender until the soup is smooth and silky.

  6. 6

    (If you don't have an immersion blender, let the soup cool slightly before blending in an upright blender. Blend the soup in batches, if needed, then return it to the pot.)

  7. 7

    Stir in the milk and maple syrup; season with salt and pepper to taste. If needed, reheat the soup over medium heat before serving.

  8. 8
    Bowl of Creamy Vegan Pumpkin Soup with a swirl of dairy-free cream and toasted pumpkin seed garnish.

    Garnish each individual serving with a drizzle of non-dairy cream or yogurt, and top with toasted pumpkin seeds.

Nutrition Facts

Servings 4

Serving Size 1.5 cups

Amount Per Serving
Calories 191kcal
% Daily Value *
Total Fat 6.2g10%
Saturated Fat 0.9g5%
Sodium 340mg15%
Potassium 525mg15%
Total Carbohydrate 32g11%
Dietary Fiber 4.5g18%
Sugars 16g
Protein 3.5g8%
Vitamin A 965 mcg
Vitamin C 12 mg
Calcium 150 mg
Iron 2.3 mg
Vitamin D 0.6 mcg
Vitamin E 2.3 mg
Vitamin K 5 mcg
Vitamin B6 0.2 mg
Folate 35 mcg
Vitamin B12 0.3 mcg
Magnesium 48 mg
Zinc 0.7 mg
Selenium 3 mcg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: creamy vegan pumpkin soup, vegan pumpkin soup recipe, pumpkin soup recipe, dairy-free pumpkin soup
Read it online: https://sproutfulkitchen.com/recipe/vegan-pumpkin-soup/