Dairy-Free Pumpkin Cream Soup
Cozy up to the fall season with this velvety Dairy-Free Pumpkin Cream Soup, a comforting blend of savory and subtly sweet flavors. Perfect for those seeking a creamy soup without dairy, this recipe uses rich coconut milk and fragrant spices like cinnamon, nutmeg, and ginger to enhance the natural sweetness of pumpkin puree. A splash of maple syrup adds depth, while toasted pumpkin seeds deliver a delightful crunch as garnish. Simple to prepare in under 40 minutes, this soup is both nourishing and elegant, making it an ideal choice for a weeknight dinner or an impressive starter for holiday gatherings. Serve warm and savor the creamy texture and autumn-inspired aroma in every spoonful!
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Recipe Information
Ingredients
- 2 cups Pumpkin puree
- 1 cup Coconut milk
- 2 cups Vegetable broth
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 Garlic cloves, minced
- 1 teaspoon Ground cinnamon
- 0.5 teaspoon Ground nutmeg
- 0.5 teaspoon Ground ginger
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Maple syrup
- 0.25 cup Pumpkin seeds, toasted (for garnish)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and cook until the onion is translucent, about 5 minutes.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the pumpkin puree, vegetable broth, coconut milk, cinnamon, nutmeg, ginger, salt, and black pepper to the pot. Stir to combine.
Bring the mixture to a gentle simmer, then reduce the heat to low.
Allow the soup to cook for about 20 minutes, stirring occasionally.
Add the maple syrup and stir to incorporate.
Using an immersion blender, blend the soup directly in the pot until smooth and creamy. If you do not have an immersion blender, carefully transfer the soup in batches to a blender, blend until smooth, and return it to the pot.
Taste the soup and adjust the seasoning if necessary.
Ladle the soup into bowls and garnish with toasted pumpkin seeds before serving. Serve warm.
Nutrition Facts
Calories |
264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 794 mg | 35% | |
| Total Carbohydrate | 31.1 g | 11% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 14.7 g | ||
| Protein | 5.6 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 74 mg | 6% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 633 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
