This one-pot vegan pumpkin soup is a deeply satisfying and comforting meal for fall! It’s made with classic fall ingredients, like pumpkin puree and maple syrup, while caramelized onions and coconut milk take it up a notch.
Want more soupy, creamy soups? Also try my recipes for Vegan Potato and Leek Soup, Easy Vegan Potato Soup and Vegan Zuppa Toscana.
I can’t get enough creamy vegan pumpkin soup recipe! It has everything I want in a perfect fall soup; a silky texture, comforting winter spices and lots of pumpkin. Just like my Vegan Butternut Squash Soup, this is an essential part of any fall or winter menu!
Why I love this recipe
- It’s got everything you need for the perfect cold-weather soup: pumpkin, warm spices, and creamy coconut milk.
- The caramelized onions make it irresistibly flavorful and comforting!
- It’s incredibly easy to make in one pot with canned pumpkin puree or roasted fresh pumpkin.
How to Make Vegan Pumpkin Soup
Heat the oil in a large saucepan over medium heat. Once hot, add the onions and cook until golden and caramelized. A pinch of white sugar and salt will give them more flavor and help them achieve a beautiful color.
Once the onions are caramelized, brown the garlic in the same pan.
Stir salt and hot spices into onion and garlic mixture. From there, pour in the pumpkin puree and broth. Stir well.
Bring the soup to a boil, then lower the heat to simmer.
Once cooking is complete, you can smooth out the soup by blending it with an immersion blender or regular blender (in batches).
Do you like soups with a little texture? Then, blend only part or half of the soup, depending on your preference.
To finish, stir the maple syrup and coconut milk into the now creamy pumpkin soup.
Pour into bowls and garnish with a drizzle of coconut milk or plain vegan yogurt, pepitas, crumbled tofu bacon and/or chopped parsley. Serve with fresh bread on the side and enjoy!
Frequently asked questions
You can do this with roasted pumpkin, but it takes more work. To make roasted pumpkin soup, cut a 4-pound sugar pie pumpkin into quarters (remember to remove the seeds and pulp) and spray with olive oil. Arrange the wedges on a baking dish and roast in the oven at 400ºF for 20 minutes or until tender. Remove the flesh from the skin, then use it as you would mashed pumpkin.
The best substitute for coconut milk is cashew cream. It’s thick and creamy, just like full-fat coconut milk, but doesn’t add overly strong flavors. You can also use plant-based milk as a nut-free alternative, but the soup won’t be as luxurious or creamy.
Let leftover pumpkin soup cool to room temperature before transferring to an airtight container. Store it in the refrigerator for 3 to 4 days or in the freezer for up to 3 months. Let the soup thaw overnight in the refrigerator before reheating in the microwave or in a pot on the stove.
Heat the olive oil in a large saucepan over medium heat. Add the sliced onions and cook for about 30 minutes, stirring every few minutes, until caramelized. I like to sprinkle them with a teaspoon of sugar and a pinch of salt while they cook. They should be golden brown in color.
Once the onions are caramelized, add the garlic and cook for another minute, stirring constantly.
Now add salt, cinnamon, ginger and nutmeg. Add the onions and garlic.
Pour in the pumpkin puree and broth. Mix everything well. Bring the soup to a boil, then reduce the heat and simmer for 15 minutes.
Use an immersion blender to blend the soup in the pot. Or transfer it in batches to a regular blender, then return it to the pot.
Add the maple syrup and coconut milk. Serve with fresh bread if desired and enjoy.
Can also be served with a drizzle of coconut milk or even plain vegan yogurt. Pepitas also have a nice crunch.
You can use fresh pumpkin if you want, it’s just more work. Get a 4 pound pie pumpkin and cut it into quarters (of course, remove all the seeds too). Roast in 400 degree oven, drizzled with olive oil, for about 20 minutes, until tender. Scoop the flesh from the skin and use it as you would pumpkin puree.
- Store leftovers in a covered container for 3 to 4 days or freeze for up to 3 months.
Portion: 1of 6 servings | Calories: 177kilocalories | Carbohydrates: 24g | Protein: 3g | Fat: 9g | Saturated fat: 4g | Polyunsaturated fats: 1g | Monounsaturated fat: 4g | Sodium: 833mg | Potassium: 433mg | Fiber: 5g | Sugar: 12g | Vitamin A: 22396UI | Vitamin C: tenmg | Calcium: 65mg | Iron: 3mg