Vegan Pumpkin Cream Soup
Cozy up with a bowl of rich and velvety Vegan Pumpkin Cream Soup, a nourishing recipe that's bursting with fall-inspired flavors! This dairy-free and gluten-free soup combines the natural sweetness of pumpkin puree with the creamy decadence of coconut milk, perfectly spiced with warm cinnamon, nutmeg, and a hint of ginger. Maple syrup adds a delicate touch of sweetness, while sautéed onion and garlic lend a savory depth. Blended to silky perfection and finished with optional toasted pumpkin seeds and fresh parsley for a delightful crunch and color, this quick 30-minute recipe is perfect for weeknight dinners or festive holiday starters. Whether you're embracing plant-based living or simply need a comforting dish, this vegan pumpkin soup is sure to warm your soul.
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 2 cups pumpkin puree
- 1 can (13.5 oz) coconut milk
- 2 cups vegetable broth
- 1 medium, chopped onion
- 3 minced garlic cloves
- 1 tablespoon olive oil
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 0.25 teaspoon ground ginger
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon maple syrup
- 0.25 cup pumpkin seeds (optional, for garnish)
- 2 tablespoons, chopped fresh parsley (optional, for garnish)
Instructions
In a large pot, heat olive oil over medium heat.
Add the chopped onion and sauté for about 5 minutes until it becomes translucent.
Add the minced garlic and sauté for an additional 1 minute until fragrant.
Stir in the pumpkin puree, vegetable broth, coconut milk, cinnamon, nutmeg, ginger, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes.
After simmering, stir in the maple syrup.
Using an immersion blender, blend the soup until it is smooth and creamy. Alternatively, you can transfer the soup in batches to a blender, blend until smooth, and return it to the pot.
Taste and adjust seasoning if needed.
Serve the soup hot, garnished with pumpkin seeds and fresh parsley if desired.
Nutrition Facts
Calories |
249 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 559 mg | 24% | |
| Total Carbohydrate | 34.9 g | 13% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 17.2 g | ||
| Protein | 5.9 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 82 mg | 6% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 692 mg | 15% | |
*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.
