Creamy Vegan Pumpkin Soup
Roasted pumpkin is blended with sautéed onion, garlic, and vegetable broth to make a smooth, full-bodied soup seasoned with warm spices like cumin and nutmeg. A swirl of coconut cream adds richness without dairy. The whole recipe takes about 50 minutes and works as a starter or a light main course through fall and winter.
Equipment
- Large saucepan
- Blender or immersion blender
- Cutting board and knife
Ingredients
- 1 tablespoon extra virgin olive oil cold-pressed for best flavor
- 1 medium yellow onion finely chopped
- 3 cloves garlic minced
- 1 teaspoon ground ginger or 1 tablespoon of freshly grated ginger
- ¼ teaspoon ground nutmeg freshly grated if possible
- ¼ teaspoon ground cinnamon
- 1 can pumpkin purée 15 oz, unsweetened and organic
- 3 cups low-sodium vegetable broth
- 1 cup unsweetened coconut milk full-fat for extra creaminess
- ½ teaspoon sea salt to taste
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon maple syrup optional, for a hint of sweetness
Instructions
- In a large saucepan over medium heat (350°F / 175°C), heat the olive oil. Add chopped onions and sauté for 6-8 minutes, stirring occasionally, until translucent and lightly caramelized for extra depth.
- Add the minced garlic, ginger, nutmeg, and cinnamon. Stir constantly for 1-2 minutes until aromatic.
- Stir in the pumpkin purée and mix well to combine the spices. Pour in the vegetable broth and bring the mixture to a gentle simmer. Simmer uncovered for 15 minutes.
- Remove from heat and blend the mixture using an immersion blender until silky smooth. Alternatively, transfer the soup in batches to a countertop blender; blend until smooth and return to pot.
- Stir in the coconut milk, add salt, pepper, and maple syrup to taste. Simmer for an additional 5 minutes for the flavors to meld.
- Taste and adjust seasoning. Serve hot, garnished as desired.
Notes
- For a spicier note, add a pinch of cayenne or smoked paprika in step 2.
- Substitute coconut milk with cashew cream or oat milk for different textures.
- Roasted pumpkin (2 cups) can be used instead of canned for a more rustic flavor.
Nutrition
Calories: 211kcalCarbohydrates: 13gProtein: 3gFat: 18gSaturated Fat: 13gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 302mgPotassium: 228mgFiber: 3gSugar: 7gVitamin A: 23IUVitamin C: 4mgCalcium: 28mgIron: 1mg
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