Easy Vegan Pumpkin Soup
This vegan pumpkin soup is silky smooth, comforting, and nourishing! It showcases kabocha squash, warming spices, and coconut milk, making it the perfect dish to warm you up on chilly nights.
Equipment
- Chef's knife
- Cutting board
- Baking pan
- Silicone baking mat
- Dutch oven
Ingredients
- 4-pound (1 large) pumpkin (kabocha, sugar, etc.)
- 2 tablespoons extra-virgin olive oil (divided)
- 1 white or yellow onion (chopped)
- 4 garlic cloves (minced)
- 1-inch piece of fresh ginger (grated)
- 1 ½ teaspoons ground cumin
- ¾ teaspoon ground cinnamon
- Sea salt & cracked black pepper to taste
- 4-5 cups vegetable broth
- 14 ounces (1 small can) full-fat coconut milk (reserve ¼ cup)
For serving optional
- Reserved coconut milk
- Dairy-free sour cream
- Fresh herbs or microgreens
- Pumpkin seeds
- Extra cracked black pepper
Instructions
Pumpkin
- Preheat the oven to 400°F and line a baking sheet with a silicone baking mat or parchment paper.
- Cut the pumpkin in half lengthwise and scoop the seeds out with a spoon. Drizzle the cut sides with ~1 tablespoon total of olive oil. Season both halves with a generous pinch of salt and pepper. Turn the halves so the cut sides face down on the baking sheet.
- Roast the pumpkin halves for 45-60 minutes, or until they’re browned and very easily pierced with a fork. Remove from the oven and let the pumpkin cool.
- When it’s cool enough to handle, remove the skin and scoop the flesh out. Measure a tightly packed heaping 4 cups (it should be all the flesh from the pumpkin).
Soup
- Heat the rest of the oil in a large stockpot or Dutch oven over medium. Add the onion and sauté for 5-6 minutes until translucent and soft. Add the garlic, ginger, cumin, and cinnamon, stirring for another 30-60 seconds until the garlic and spices are aromatic.
- Add the cooked squash and broth, stirring to combine. Bring the mixture to a gentle boil, then lower the heat to low and simmer for 10-15 minutes.
- Use an immersion blender or transfer the soup to a blender, working in batches if needed. Mix on high until smooth and creamy. If it’s too thick to blend, you can add more broth or water, but note that the coconut milk will help thin it out.
- Transfer the soup back to the stockpot and pour in the coconut milk, stirring to combine. Simmer it on low for another 3-5 minutes or so to heat and incorporate everything.
- Taste it and adjust the seasonings to your liking or add more broth to thin it out if the consistency is too thick.
- Divide the soup between bowls and garnish with a drizzle of reserved coconut milk or dairy-free sour cream, cracked black pepper, toasted pumpkin seeds, fresh herbs, or microgreens. Happy eating!
Video
Notes
- Pumpkin choice: Use sugar pumpkins or kabocha squash, which are known for their extra sweet and creamy texture.
- Freshness: Opt for fresh pumpkins over canned purée if possible for a richer flavor.
- Roasting: Do your best to cut the pumpkin in half evenly so it roasts consistently.
- Consistency: Check the soup's consistency before adding all the coconut milk. You can really control how thick or thin you want it here.
- Blending: If you’re using a standalone blender, let the soup cool slightly before blending it to avoid steam build-up (and a potential kitchen mess).
- Nutritional information is a rough estimate and should not be taken as health advice.
Nutrition
Serving: 1serving | Calories: 321.7kcal | Carbohydrates: 49.3g | Protein: 8.1g | Fat: 14.9g | Saturated Fat: 10.2g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3.1g | Sodium: 484.9mg | Potassium: 2458.4mg | Fiber: 3.8g | Sugar: 20.4g | Vitamin A: 58144.4IU | Vitamin C: 63.3mg | Calcium: 163.2mg | Iron: 7.4mg
Don't miss another recipe!Subscribe to our newsletter!