Pumpkin Soup Vegan
Warm up with this velvety smooth Vegan Pumpkin Soup, a comforting fall-inspired recipe that's as nourishing as it is delicious. Made with creamy coconut milk, hearty pumpkin puree, and lightly spiced with cinnamon and nutmeg, this plant-based soup strikes the perfect balance of savory and subtly sweet flavors. A drizzle of maple syrup adds natural sweetness, while pumpkin seeds and fresh parsley provide the perfect crunch and vibrant garnish. Ready in just 40 minutes, this one-pot wonder is ideal for weeknight dinners or holiday starters. Gluten-free, dairy-free, and packed with wholesome ingredients, this autumnal classic will have everyone reaching for seconds!
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Recipe Information
Ingredients
- 800 grams Pumpkin puree (canned or fresh)
- 400 ml Coconut milk (full-fat or light)
- 500 ml Vegetable broth
- 1 medium Onion, diced
- 3 cloves Garlic cloves, minced
- 1 tablespoon Olive oil
- 0.5 teaspoon Ground cinnamon
- 0.25 teaspoon Ground nutmeg
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Maple syrup
- 2 tablespoons Pumpkin seeds (optional, for garnish)
- 1 tablespoon Fresh parsley (optional, for garnish)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 5-7 minutes until translucent.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Add the pumpkin puree, vegetable broth, cinnamon, nutmeg, salt, and black pepper to the pot. Stir well to combine.
Bring the mixture to a simmer and let it cook for 15 minutes, stirring occasionally.
Stir in the coconut milk and maple syrup, and continue to cook for another 5-7 minutes.
Using an immersion blender, carefully puree the soup until smooth and creamy. Alternatively, you can transfer the soup in batches to a blender, then return it to the pot.
Taste and adjust seasoning if needed, adding more salt, pepper, or maple syrup to your preference.
Serve the soup hot, garnished with pumpkin seeds and fresh parsley if desired.
Nutrition Facts
Calories |
461 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 22.8 g | 114% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 808 mg | 35% | |
| Total Carbohydrate | 45.1 g | 16% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 19.5 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 114 mg | 9% | |
| Iron | 7.1 mg | 40% | |
| Potassium | 1267 mg | 27% | |
*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.
