This one-pot Vegan Pumpkin Soup is a deeply satisfying and comforting meal for fall! It’s made with classic fall ingredients, like pumpkin puree and maple syrup, while caramelized onions and coconut milk take it up a notch.
Want more cozy and creamy soups? Try my Vegan Potato Leek Soup, Easy Vegan Potato Soup, and Vegan Zuppa Toscana recipes as well.
I can’t get enough of this creamy vegan pumpkin soup recipe! It has everything I want in a perfect fall soup; a silky smooth texture, comforting winter spices, and lots and lots of pumpkin. Just like my Vegan Butternut Squash Soup, it’s a necessary part of any fall or winter menu!
Why I love this recipe
- It has everything you need in a perfect cold weather soup: pumpkin, warm spices, and creamy coconut milk.
- Caramelized onions make it irresistibly savory and comforting!
- It’s incredibly easy to make in one pot with either canned pumpkin puree or roasted fresh pumpkin.
How to make vegan pumpkin soup
Warm the oil in a large pot over medium heat. Once hot, add the onions and cook until they’re golden brown and caramelized. A pinch of white sugar and salt will give them more flavor and help them achieve a gorgeous color.
Once the onions have caramelized, saute the garlic in the same pot.
Stir the salt and warm spices into the onion and garlic mixture. From there, pour in the pumpkin puree and broth. Give it a good stir.
Bring the soup up to a boil, then lower the heat to a simmer.
After it’s done simmering, you can smooth out the soup by blending it with an immersion blender or a regular blender (in batches).
Do you like soup with a little bit of texture? Then only blend part or half of the soup, depending on your preference.
To finish, stir the maple syrup and coconut milk into the now creamy pumpkin soup.
Spoon into bowls and top with a drizzle of coconut milk or plain vegan yogurt, pepitas, crumbled tofu bacon, and/or chopped parsley. Serve with fresh bread on the side and enjoy!
Frequently asked questions
You can make this with roasted pumpkin, but it’s more work. To make roasted pumpkin soup, cut a 4-pound sugar pie pumpkin into wedges (remember to remove the seeds and pulp) and spray them with olive oil. Lay the wedges on a baking pan and roast in a 400ºF oven for 20 minutes or until they’re tender. Peel the flesh from the skin, then use them like you would pumpkin puree.
The best substitute for coconut milk is cashew cream. It’s thick and creamy just like full-fat coconut milk but won’t add any overwhelming flavors. You can also use non-dairy milk as a nut free alternative but the soup won’t be as luxurious or creamy.
Let the leftover pumpkin soup cool to room temperature before transferring it to an airtight container. Store it in the fridge for 3 to 4 days or in the freezer for up to 3 months. Let the soup defrost overnight in the fridge before reheating in the microwave or in a pot on the stove.
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Warm the olive oil in a large pot over medium heat. Add the sliced onions and cook for about 30 minutes, stirring every few minutes, until caramelized. I like to sprinkle them with a teaspoon of sugar and a pinch of salt as they cook. They should be golden brown in color.
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Once the onions have caramelized, add the garlic and cook for 1 more minute, stirring constantly.
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Now add the salt, cinnamon, ginger and nutmeg. Stir into the onions and garlic.
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Pour in the pumpkin puree and broth. Stir everything together well. Bring the soup to a boil, then lower the heat and simmer for 15 minutes.
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Use an immersion blender to blend the soup in the pot. Or transfer to a regular blender in batches, then return to the pot.
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Stir in the maple syrup and coconut milk. Serve with fresh bread if desired and enjoy.
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May also serve with a drizzle of coconut milk or even plain vegan yogurt. Pepitas are also a nice crunch on top.
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You can use fresh pumpkin if you want, it’s just more work. Get a 4 pound pie pumpkin and cut into wedges (of course remove all seeds as well). Roast in the oven at 400 degrees, sprayed with olive oil, for 20 minutes or so, until tender. Peel flesh from the skin and use like you would the pumpkin puree.
- Store leftovers in a covered container for 3-4 days or freeze up to 3 months.
Serving: 1of 6 servings | Calories: 177kcal | Carbohydrates: 24g | Protein: 3g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 833mg | Potassium: 433mg | Fiber: 5g | Sugar: 12g | Vitamin A: 22396IU | Vitamin C: 10mg | Calcium: 65mg | Iron: 3mg
