Creamy Pumpkin Soup | Vegan

The naturally sweet and savory flavors of a roasted whole pumpkin get turned into a creamy and cozy soup that is lick-your-bowl-worthy!  This Easy Pumpkin Soup recipe is made from a fresh pumpkin that is roasted in the oven and then blended together with coconut milk, herbs, and Fall spices.  You can serve this gluten-free, Paleo, and vegan soup for a healthy appetizer at Thanksgiving or make it the main meal this Fall and Winter season.

Pumpkin Soup Recipe – Creamy & Vegan

By far one of the most popular soups on the site during the Fall season is this Roasted Butternut Squash Soup.

And there’s no doubt why that is…

It’s super creamy, vegan, full of Fall flavors, and SO easy to make.

With Halloween and Thanksgiving around the corner I thought, “Why not swap out Butternut Squash for another winter squash… like Pumpkin?!”

After a few rounds of testing – tweaking the amount of liquids and types of spices – this recipe was created!

And wow!!  If you’re a fan of all things Fall and pumpkin flavored, then you are going to LOVE this savory take on America’s favorite Fall squash.

It’s filling enough to serve on its own as the main meal, or you can prep it ahead of time and warm it up for an impressive appetizer on Thanksgiving!

(Be sure to read my notes below about how to present it like a restaurant pro!)

Ingredients

While it may initially seem like lot of ingredients are needed in this recipe, you probably already have most of them on hand!  (Like the dried herbs and spices.)

• Pumpkin – Whether making homemade pumpkin puree or blending it up into a soup, the best type of pumpkin to cook with is a Pie Pumpkin.  These are normally found in the produce section at the grocery store next to the other winter squash (i.e. butternut, acorn, and spaghetti squash.)  Do not use a pumpkin that was found on the curbside display – these are decorative pumpkins and are not suitable for cooking.
  • You may also use canned pumpkin puree and will need about 3 cups of it.  (But do note: the soup will not have the same slightly sweet roasted flavor as if you’d cooked it from fresh!)
• Garlic and Ginger – Fresh cloves and prepared ginger paste are used to compliment the sweetness of the pumpkin.  Grated ginger root can also be used.  It is not recommended to substitute with dried powders.
• Dried Herbs & Spices – A mixture of dried sage, thyme, cinnamon and nutmeg give this soup a beautifully complex flavor.  If you do not have all of these ingredients, feel free to substitute one for the other or add in some dried rosemary, parsley, or oregano.
• Broth – If making a vegan version, make sure you use a vegetable broth.  You can also use chicken broth, but beef broth is not recommended.  A regular sodium broth was used, but a reduced sodium can be substituted if you’re watching your salt intake.
• Coconut Milk – Canned and full-fat coconut milk is the best type to use.  Avoid using the cartons of coconut milk in the refrigerated section.  While lite milk can be used, you will not get the same thick and creamy texture as if you’d used full-fat.

Roasting Pumpkin

The key to bringing out the most flavor in almost any winter squash is to roast it in the oven.

Cooking the vegetable under high, dry heat allows the sugars to naturally caramelize on their own – creating a flavor that is irresistibly delicious!

While you can boil the pumpkin instead, you will not end up with the same rich and subtly sweet flavors that you will by baking it.

How to Roast in Oven:

1. Preheat oven to 400°F.

2. Cut pumpkin in half lengthwise, stopping before you get to the stem. (step 1 above)

3. Pull the pumpkin halves apart with your hands. (step 2 above)

4. Cut the stem off with your knife. (step 3 above)

5. Remove seeds and strings using a large spoon with a relatively sharp edge. (step 4 above)

6. Rub 1-2 teaspoons of oil over the inside of both halves.  Sprinkle each with ⅛ teaspoon of salt. (step 5 above)

7. Place pumpkin halves face side down on a parchment paper-lined baking sheet. (step 6 above)

8. Bake in preheated oven for 40-60 minutes, depending on the size.

9. Remove pumpkin flesh by scooping out with a spoon or by removing pumpkin peel.

How to Make

While the pumpkin is cooking in the oven, you can move on and prepare the remaining soup ingredients:

1. Add oil to a large pot or Dutch oven along with the chopped onion.  Sauté for 3-4 minutes, or until tender.  Mix in garlic and ginger.  Continue sautéing for 1-2 minutes. (step 1 above)

2. Pour in vegetable broth and coconut milk. (step 2 above)

3. Stir in sage, thyme, cinnamon, nutmeg, salt, and pepper. (step 3 above)

4. Bring ingredients to a boil and reduce heat to medium low. Cover pot with a lid and let simmer for 5-10 minutes.

5. Turn off heat and add roasted pumpkin and maple syrup. (step 4 above)

6. Puree the soup until smooth and creamy. (step 5 above)

• • You can do this by either using an immersion blender, food processor, or a high speed blender.

Blending & Pureeing

There are a few ways you can puree the soup to make it super smooth and creamy.

These are my recommendations in order of the most creamy soup to the least:

• Immersion Blender – This is the best and easiest method to use.  You’re able to blend a lot of liquid and it makes it super smooth.  Also, you do not have to transfer hot liquids from one pot to another.
• Vitamix – The second best blending method since it can hold a large volume of liquid.  Just be careful when transporting the hot liquid.
• Food Processor – The least effective and more time-consuming method since you will have to purée in batches.  However, it will work if that is all you have!

Presentation

While the flavor of the soup is not dependent on the presentation, it sure does go a long way.  After all, we do eat with our eyes first!

If you’d like your soup to look like the one you see pictured, this is what you will want to do:

• Lightly fry medium-sized fresh sage leaves in a teaspoon or two of oil over medium heat.  Cook for 1 minute per side or until crisp.
  • Place sage leaves in a circular fashion on one half of each bowl.
• Sprinkle on whole roasted pumpkin seeds.
  • Coarsely chop additional seeds and sprinkle those on next.
• Add a dash of black pepper and a bit of cinnamon or nutmeg.

Also, here are a few other serving suggestions:

• Toasted baguette – Great when slathered in a little butter or olive oil before toasting in the oven and then can be used for dipping.
• Homemade croutons – Cube up some bread, toss in oil, and then bake until crispy!
• Crackers – These are great for dipping.
• Salad – A big kale salad would pair beautifully.
• Chicken – You can’t go wrong serving this healthy soup alongside some lean protein.
• Other Thanksgiving Side Dish recipes.

Storing

How long does it last?

This comforting soup will last in the refrigerator when stored in an airtight container for 3-5 days.

Make sure you allow it to cool to room temperature before covering with a lid for the best flavor.

Can I freeze it?

Yes.  Pumpkin soup freezes well for up to 4-6 months when stored in a freezer safe container.

When ready to eat, thaw in the refrigerator for 1-2 days before reheating on the stovetop or in the microwave.

5 from 1 vote

Roasted Pumpkin Soup Recipe

The naturally sweet and savory flavors of a roasted whole pumpkin get turned into a creamy and cozy soup that is lick-your-bowl-worthy!  This Easy Pumpkin Soup recipe is made from a fresh pumpkin that is roasted in the oven and then blended together with coconut milk, herbs, and Fall spices.  You can serve this gluten-free, Paleo, and vegan soup for a healthy appetizer at Thanksgiving or make it the main meal this Fall and Winter season.

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Course Appetizer, Dinner, lunch, Main Course

Cuisine American

Keyword appetizer, dairy-free, Thanksgiving, vegan

Prep Time 15 minutes

Cook Time 45 minutes

Total Time 1 hour

Servings 6 servings

Calories 222 kcal

London Brazil

Ingredients

Roasted Pumpkin:

• 1 pie pumpkin 2 ½ to 3 ½ pounds*
• 1 Tbsp. oil olive or avocado
• ¼ tsp. salt

Pumpkin Soup:

• 2 Tbsp. oil olive or avocado
• 1 small sweet onion finely chopped
• 3-4 cloves garlic crushed
• 1 ½ tsp. ginger minced or paste
• ½ tsp. sage ground
• ¼ tsp. thyme dried
• ¼ tsp. cinnamon ground
• ⅛ tsp. nutmeg ground
• 1 ¼ tsp. salt to taste
• ¼ tsp. black pepper
• 4-5 cups vegetable broth
• 2 cups vegetable broth regular sodium
• 2 Tbsp. pure maple syrup
• 15 oz. coconut milk canned, full-fat
• Fresh sage leaves optional
• Roasted pumpkin seeds optional

Instructions

Roasting Pumpkin:

1. Preheat oven to 400°F.

2. Cut pumpkin in half lengthwise stopping just before you get to the stem.* Place your thumbs between the two halves and pull the pumpkin apart.
3. Make an incision at the base of the stem with your knife and then snap it off by hand.
4. Scoop out and remove seeds and strings using a large spoon with a relatively sharp edge.
5. Rub 1-2 teaspoons of oil over the inside of each half. Sprinkle each with ⅛ teaspoon of salt.
6. Line a large baking sheet with parchment paper and place pumpkin halves face side down.
7. Bake in preheated oven for 40-60 minutes, or until the edges begin to caramelize and turn brown and the insides are cooked through.
8. Let pumpkin sit until it is cool to the touch. Remove pumpkin flesh by scooping out with a spoon or by removing pumpkin peel.

Pumpkin Soup:

1. Add oil to a large pot or Dutch oven along with the chopped onion. Sauté for 3-4 minutes, or until tender.

2. Mix in garlic and ginger. Continue sautéing for 1-2 minutes.
3. Pour in vegetable broth and coconut milk.
4. Mix in sage, thyme, cinnamon, nutmeg, salt, and pepper.
5. Bring ingredients to a boil and reduce heat to medium low.
6. Cover pot with a lid and let simmer for 5-10 minutes.
7. Turn off heat and add roasted pumpkin and maple syrup.

8. Using an immersion blender or a high-speed blender, puree the soup until smooth and creamy.*

9. Serve pumpkin soup soup with lightly fried sage leaves and crushed pumpkin seeds. Enjoy!

Recipe Notes

• You may also substitute the roasted pumpkin for 3 cups of canned pumpkin puree.
• A large food processor may also be used to blend the soup, but it will need to be pureed in batches.

Nutrition Facts

Roasted Pumpkin Soup Recipe

Amount Per Serving

Calories 222 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 5g31%

Sodium 1481mg64%

Potassium 815mg23%

Carbohydrates 27g9%

Fiber 2g8%

Sugar 12g13%

Protein 3g6%

Vitamin A 19842IU397%

Vitamin C 23mg28%

Calcium 69mg7%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.