October 29, 2020

Easy Vegan Recipes

Eat Vegan – Eat Well

Easy Vegan Pumpkin Soup

4 min read

This easy vegan pumpkin soup can be on the table in about 30 minutes. Bursting with spices in a silky pumpkin base that you’d never guess was dairy-free — this will be your new favorite fall soup!

Wooden Table Set with Two Bowls of Vegan Pumpkin Soup and a Blue Pot

Sometimes I like to take a purist, from-scratch approach with my recipes. And other times I just want dinner on the table as soon as possible.

Okay, maybe the latter happens more often. But when I take shortcuts, I try to have them make sense.

Canned Pumpkin Soup

Pot of Vegan Pumpkin Soup with Wooden Spoon

This soup takes a big shortcut: it’s made with pumpkin from a can. Most veggies I like to use fresh, but pumpkin is a bit of project to prep, and over the years I’ve realized that canned pumpkin actually makes better pumpkin soup.

If you’d rather make a 100% from scratch vegan pumpkin soup using fresh pumpkin, try subbing sugar pumpkin in my butternut squash soup recipe. If you simply want an incredibly delicious dairy-free pumpkin soup on the table asap, come along with me!

What You’ll Need

Ladle Full of Vegan Pumpkin Soup Over a Bowl

  • Oil
  • Onion
  • Garlic
  • Cinnamon
  • Powdered ginger
  • Nutmeg
  • Cloves
  • Black pepper
  • Canned pumpkin
  • Vegetable broth
  • Coconut milk
  • Brown sugar
  • Apple cider vinegar
  • Salt

How to Make Vegan Pumpkin Soup

Start by heating your oil in a large pot. Once the oil is hot, add a diced onion. Cook it for about 10 minutes, until it softens up and begins to brown.

Stir in the garlic, cinnamon, ginger, nutmeg, cloves, and pepper. Cook everything for a minute or so, until it becomes very fragrant. Now stir in your pumpkin, broth, coconut milk, brown sugar, and apple cider vinegar.

Bring the mixture up to a boil, lower the heat, and let it simmer for about 15 minutes, until it thickens up just a bit.

Collage Showing Steps for Making Vegan Pumpkin Soup: Cook Onions, Add Spices, Add Pumpkin, Broth, and Coconut Milk, and Simmer

Take the pot off of the burner and season the soup with salt to taste. You can adjust any other seasonings to your liking at this point as well.

Ladle into bowls and dig in!

Pumpkin Soup Tips & FAQ

  • Is this soup gluten-free? It is!
  • Storage & shelf life: Soup will keep in a sealed container in the fridge for about 3 days, or in the freezer for about 3 months.
  • Can I make this soup with fresh pumpkin? You can, but you’ll need to roast and puree the pumpkin first. Try this method. You could also try subbing pumpkin in my butternut squash soup.
  • Can I use light coconut milk? Or another variety of non-dairy milk? Yup! The soup won’t be quite as rich and creamy, but it will still be delicious. Make sure whatever you use is unflavored and unsweetened.
  • What are some good toppings for pumpkin soup? Try croutons, fresh herbs, or pumpkin seeds.

Bowl of Vegan Pumpkin Soup with a Large Pot and Second Bowl in the Background

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Wooden Table Set with Two Bowls of Vegan Pumpkin Soup and a Blue Pot

Easy Vegan Pumpkin Soup

This easy vegan pumpkin soup can be on the table in about 30 minutes. Bursting with spices in a silky pumpkin base that you’d never guess was dairy free — this will be your new favorite fall soup!

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Servings 4

Calories 251 kcal

Author Alissa Saenz

Ingredients

  • 1 tablespoon olive oil (or high-heat oil of choice)
  • 1 medium onion, diced
  • 3 garlic cloves, minced
  • 1 1/2 teaspoons ground cinnamon
  • 1 teaspoon powdered ginger
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon black pepper
  • 2 (14 ounce or 400 gram) cans pumpkin puree (not pumpkin pie filling)
  • 1 (14 ounce or 400 ml) can full-fat coconut milk
  • 1 1/2 cups vegetable broth
  • 3 tablespoons organic brown sugar
  • 2 teaspoons apple cider vinegar
  • Salt, to taste (I used 1 teaspoon)

Instructions

  1. Coat the bottom of a large pot with oil and place it over medium heat.

  2. Once the oil heats up, add the onion. Cook the onion for about 10 minutes, stirring occasionally, until it softens up and begins to brown.

  3. Add the garlic, cinnamon, ginger, nutmeg, cloves, and black pepper. Cook everything for about 1 minute, until very fragrant.

  4. Stir in the pumpkin puree, coconut milk, broth, brown sugar, and apple cider vinegar.

  5. Raise the heat and bring the soup to a boil. Lower the heat and allow it to simmer, stirring occasionally, until it thickens up a bit, about 15 minutes.

  6. Remove the pot from heat and season the soup with salt to taste. Adjust any other seasonings to your liking.

  7. Ladle into bowls and serve.

Nutrition Facts

Easy Vegan Pumpkin Soup

Amount Per Serving (1 cup)

Calories 251 Calories from Fat 178

% Daily Value*

Fat 19.8g30%

Saturated Fat 15.3g77%

Sodium 595mg25%

Potassium 287mg8%

Carbohydrates 17.6g6%

Fiber 4.3g17%

Sugar 10.1g11%

Protein 3.8g8%

Calcium 46mg5%

Iron 2mg11%

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

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