This creamy vegan soup is made with all of the best flavors of fall and is one of my favorite cold weather recipes.
I love this plant based soup recipe because it's delicious and easy to make!
I am all for using fresh ingredients, but I love that I can make this pumpkin soup with canned pumpkin, life is just so much easier.
The ingredients for this recipe are almost always stocked in my pantry, fridge, or are part of my countertop produce collection.
This is also one of my favorite low calorie soup recipes with only 292 calories per serving (there are 4 servings in this recipe). Sometimes in the cooler months I turn to comfort food like pasta and chilis which can be high in calories, that's why I love this low calorie vegetable soup to have as a great option!
Another reason I love this recipe, is because this is perfect if you're looking for vegan Thanksgiving recipes or vegan Thanksgiving ideas
Ingredients
Pumpkin: I used canned pumpkin puree for this recipe. It's part of the reason this is such an easy vegan soup. If you want to use freshly roasted pumpkin, that's absolutely okay too.
Broth: I used organic vegetable broth in this recipe. You can either buy some from the store or check out my post about how to make Vegetable Scrap Broth from your veggie scraps.
Onion: I used yellow onion but you can use yellow or sweet onion in this recipe.
Garlic: I always prefer to use fresh garlic in my recipes to get the best and freshest flavor possible.
Coconut Milk: I went with an organic full fat coconut milk in this soup. It helps make things extra creamy and delicious. You can sub for a light coconut milk if that's all you have on hand.
Olive Oil: I always use extra virgin olive oil when I cook. You can also use a high-heat friendly alternative such as avocado oil in its place.
Many people aren't familiar with avocado oil so here is an article about some of the benefits of cooking with avocado oil.
Seasoning/Spices: I used a combination of salt, pepper, pumpkin pie spice, and ground sage.
Please see recipe card below for quantities.
Instructions
Start by prepping the ingredients according to the ingredient list.
You'll then combine the olive oil and onion in a large stock pot and sauté over medium heat for several minutes until the onion softens, stirring frequently. Add the garlic and continue to sauté for another minute until the garlic becomes fragrant.
Add all remaining ingredients to the pot except for the coconut milk, and bring to a boil. Reduce to a simmer and continue to cook at a simmer for about twenty minutes.
Remove from heat, stir in the coconut milk, and use an immersion blender to bring the soup to a nice creamy consistency.
If you don't have an immersion blender, I strongly recommend investing in one to make life easier. But in the meantime, let the soup cool down, transfer it to a traditional blender, let the top vent slightly, and blend until you have a smooth consistency.
Reheat if necessary, serve, and enjoy!
Variations and Storage
If you choose to use fresh pumpkin in this recipe, I am absolutely not going to stop you. I recommend using a sugar pumpkin, which you can read more about here. Simply peel, cut, and roast the pumpkin before adding it to your pot with the other ingredients.
If you're making this for a holiday and are making several vegan Thanksgiving dishes, you can use that same type of pumpkin for a delicious pumpkin pie!
If you're looking for more of a zing, add 1 tablespoon of red curry paste to make this a curry pumpkin soup. I promise you won't be disappointed in the incredible flavor.
This soup can be stored in an airtight container in the refrigerator for up to 5 days and can be stored in the freezer for up to 3 months, making it a great vegan freezer meal and great if you're looking for vegan meal prep ideas or vegetarian meal prep ideas!
If you loved this soup, please share it with a friend so they can enjoy this vegan pumpkin soup recipe too!
Also, be sure to try these easy vegan recipes next:
- Vegan Pumpkin Chili
- Falafel Bowl
- Spinach White Bean Soup
- Kale Salad with Tahini Dressing
- Fall Harvest Salad
Vegan Pumpkin Soup
Equipment
- Large pot
- Immersion blender or high speed blender
Ingredients
- 4 cups vegetable broth
- 3 15-oz cans pumpkin puree
- 3 cloves garlic minced
- 1 yellow onion diced
- 2 tablespoon olive oil
- ½ cup coconut milk full fat
- 1 tsp pumpkin pie spice
- ½ teaspoon salt
- ½ tsp pepper
- ¼ teaspoon ground sage
Instructions
- Prep the onion and garlic according to the ingredient list.
- Combine the olive oil and onion in a large stock pot over medium heat. Sauté the onion for several minutes until it has softened, stirring frequently.
- Add the garlic and continue to sauté for another minute or until the garlic becomes fragrant.
- Add all remaining ingredients except for the coconut milk. Stir and bring to a boil. Once it has reached a boil, cover and turn to a simmer. Continue to simmer for about 20 minutes.
- Remove from heat, add the coconut milk, and let cool slightly.
- Use your immersion blender (see notes before for using a traditional blender) until you've achieved a smooth and creamy consistency, serve, and enjoy!
