Vegan Pumpkin Soup (Mashed) – Healthier Steps

This Vegan Pumpkin Soup is a delicious and flavorful comfort bowl with a taste of the tropics!

I find that many of my soup recipes are very popular because they are quite simple and easy to prepare and this is one example.

Another super easy recipe, my Detox cabbage soupwas featured on BuzzFeedas one of writers’ and editors’ favorite recipes for January 2018.

I must also mention my Vegan Pumpkin Soup, White Bean Soup, Potato, Leek, Carrot and Zucchini Soup and my Broccoli and cheese soup.

Vegan Pumpkin Soup is one of my favorite soups, I decided to take new photos but I didn’t change the ingredients at all because this recipe is so good, so tasty, so memorable and comforting.

My mother always made pumpkin soup every week, but she always added beef, yellow yam, chayote, and dumplings.. I wanted that same delicious flavor without the beef, so I made this tasty version. I taste the delicate, sweet flavors of pumpkin and coconut and robust thyme.

It’s obviously quicker to prepare than my mother’s version. I also decided to break another tradition: we don’t normally puree our soups in Jamaica. We appreciate pieces of vegetables cooked wonderfully in our soups.

If you prefer to prepare your soup the traditional way, remove half of your soup, let it cool slightly and puree it in a blender, then return the puree with the rest of the soup. I really love a bowl of warm, creamy soup on a cold winter day.

Why you will love this recipe

  • Tropical flavors: It brings authentic Jamaican flavors with ingredients like Jamaican pumpkin, coconut milk, thyme, allspice and Scotch Bonnet pepper.
  • Adapted for convenience: This version is quicker to prepare than traditional Jamaican pumpkin soup, breaking some culinary traditions. The decision to puree the soup adds a creamy texture, making it perfect for cold winter days.
  • Vegan and gluten-free: A great choice for those following a vegan or gluten-free diet.
  • Rich in nutrients: Soup is an excellent source of vitamins and antioxidants, contributing to a nutritious meal. It can be enjoyed as part of a larger meal with salad and bread or on its own.

Instead of regular pumpkin I used Jamaican pumpkinalso known as Calabaza, Caribbean PumpkinOr Cuban squash. It is bright orange with a hearty, slightly sweet flavor.

If you live in a place where you can’t get Jamaican pumpkin, substitute it with butternut squash.

Ingredients needed:

  • Coconut oil: To sauté herbs.
  • Vegetables in this soup include onion, garlic, celery, Green onion, potatoAnd carrot.
  • Herbs like Fresh parsley And thyme keep the vegan pumpkin soup flavorful.
  • Pumpkin: I used Jamaican pumpkinalso known as Calabaza, Caribbean PumpkinOr Cuban squash. It is bright orange with a hearty, slightly sweet flavor.
  • Vegetables soup: This gives the soup the desired consistency.
  • Coconut milk: This gives the vegan pumpkin soup a creamy texture.
  • Scottish bonnet Pepper: Adjust according to your taste. You can also replace it with cayenne pepper if you prefer.
  • Allspice: Optional, but highly recommended!
  • Salt: To bring together all the flavors.

How to Make Vegan Pumpkin Soup

  1. Heat two tablespoons of coconut oil or water in a large saucepan. Cook the chopped onion and garlic until the onion is tender, about 4 minutes. Add celery and carrot and cook until celery is tender, about 3 minutes.
  2. Add chopped green onions, fresh parsley, thyme, Jamaican pumpkin pieces, peeled and chopped potatoes, diced carrots, vegetable stock (or a mixture of vegetable stock and water) , coconut milk, Scotch Bonnet pepper or cayenne pepper and optional allspice.
  3. Bring everything to a boil, then reduce the heat and simmer for about 30 minutes. Take out the Scotch Bonnet pepper and the sprig of thyme.
  4. Let the soup cool a bit, then blend it in batches using a blender or hand blender. Add salt to taste.
  5. Serve the soup in bowls, adding a little coconut milk and chopped spring onions for a nice presentation.

Expert advice

  • If you’re not a fan of too much heat, go easy on the Scotch Bonnet pepper or skip it. You can always add a little cayenne pepper later if you want a little heat.
  • If using a traditional blender, be sure to let the soup cool or ventilate the blender. Steam can cause pressure to build up in the blender!
Vegan pumpkin soup in a white bowl topped with decorative coconut milk and green onions

Variations and substitutions

  • Pumpkin Alternatives: If Jamaican pumpkin is not available, butternut squash makes a great substitute with its slightly sweet flavor and creamy texture. Acorn squash can also add a nutty flavor to the soup.
  • Vegetable varieties: Replace the potatoes with sweet potatoes for extra sweetness. Adding zucchini can also bring a sweet, fresh flavor to your vegan pumpkin soup.

Storage Tips

Fridge: Let the soup cool to room temperature before refrigerating. Store soup in airtight containers to preserve freshness. It will keep for 3 to 4 days.

Freezer: Vegan pumpkin soup freezes well, especially if it is pureed. Be sure to leave room for expansion in your airtight container. It can be stored in the freezer for up to 3 months.

Thaw frozen soup overnight in the refrigerator before reheating. Reheat it on the stove over medium heat, stirring occasionally.

Presentation suggestions

This soup is simply delicious as is. I love serving it with a little coconut milk on top and a sprinkle of green onions.

You can choose to serve the soup over cooked rice for a heartier meal.

You can also hollow out a loaf of bread and serve the soup in a bread bowl for a cozy presentation!

Recipe FAQs

Can I use regular pumpkin instead of Jamaican pumpkin?

Yes, you can substitute regular pumpkin if Jamaican pumpkin is not available. Additionally, butternut squash and acorn squash are good alternatives.

What if I don’t have vegetable stock?

You can use vegetable stock cubes or powder mixed with water as a substitute for vegetable stock. Adjust the concentration to your liking.

Can I skip the pureeing step and keep the soup in chunks?

Absolutely! If you prefer a thicker texture, you can skip the pureeing step and enjoy the soup with the vegetables cooked to perfection.

Looking for more pumpkin recipes?

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