Delight every one of your guests this season with a few healthy tweaks to a classic pumpkin soup recipe. Create a plant-based version that’s as rich and velvety as the one Grandma lovingly made, but more inclusive of everyone’s dietary choices. This feel-good soup recipe replaces heavy cream with coconut milk and adds garlic, ginger, thyme and the sweet surprise of maple syrup. A swirl of coconut cream and a sprinkle of toasted pumpkins seeds perfectly finish this pretty crowd-pleaser.
Creamy Vegan Pumpkin Soup
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 138 kcal
Ingredients
- 1 Tbsp. olive oil
- 1 medium yellow onion diced
- 2 garlic cloves minced
- 1 tsp. kosher salt
- ¼ tsp. black pepper
- 1 tsp. dried thyme
- Pinch ground ginger
- ½ tsp. red pepper flakes to taste
- 3 cups canned pumpkin or butternut squash puree
- 1 15-oz. can full-fat coconut milk
- 1 cup vegetable broth
- 2 Tbsp. maple syrup
Toppings
- Toasted pumpkin seeds
- full-fat coconut cream or cashew cream
Instructions
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In large pot, heat oil over medium heat. Add onion and garlic; Cook about 5 minutes, stirring, until softened.
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Add salt, pepper, thyme, ginger and red pepper flakes. Cook for 1 minute, until fragrant.
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Stir in pumpkin, coconut milk, broth and maple syrup. Bring to simmer.
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With immersion blender, puree until smooth. (Note: If using regular blender, be careful transferring hot soup. Transfer to blender in small amounts. Return to pot afterward to reheat.)
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Serve hot with toppings of choice.
Recipe Notes
Gather up the ingredients you’ll need!
Nutrition Facts
Creamy Vegan Pumpkin Soup
Amount Per Serving
Calories 138
Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 735mg31%
Potassium 468mg13%
Carbohydrates 25g8%
Fiber 7g28%
Sugar 12g13%
Protein 3g6%
Vitamin A 28954IU579%
Vitamin C 11mg13%
Calcium 92mg9%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.