Go Back
+ servings
A white bowl with orange soup inside. There is white vegan crema, fresh rosemary, and pumpkin seeds garnishing the top. There are white pumpkins, green and white flowers, and a spoon in the background.
Print Recipe
5 from 10 votes

Vegan Pumpkin Soup

This creamy vegan soup is one of my favorite low calorie soup recipes. It's filled with delicious plant based ingredients and makes for a great cold weather or comfort food dish.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main Course
Cuisine: American
Servings: 4
Calories: 292kcal
Author: Kelsey Riley
Cost: $10


  • Large pot
  • Immersion blender or high speed blender


  • 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


  • 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!


If you do not have an immersion blender, you can use a traditional blender instead. If you're going to use a traditional blender, let the soup cool significantly, transfer to the blender and vent the lid slightly. Blend until creamy, return to the pot to reheat, and enjoy!
This soup can be stored in an airtight container in the fridge for up to 5 days. It can be stored in the freezer for up to 3 months. 


Calories: 292kcal