Creamy Vegan Pumpkin Soup

Lizzy Briskin

by | Updated: September 20th, 2021

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.

Vegan Pumpkin Soup with Coconut Milk in White Pumpkin-Shaped Bowl on Napkin with Fall Leaves |

Vegan Pumpkin Soup with Coconut Milk in White Pumpkin-Shaped Bowl on Napkin with Fall Leaves |
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Creamy Vegan Pumpkin Soup

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 138 kcal
Author Lizzy Briskin



  1. In large pot, heat oil over medium heat. Add onion and garlic; Cook about 5 minutes, stirring, until softened.
  2. Add salt, pepper, thyme, ginger and red pepper flakes. Cook for 1 minute, until fragrant.
  3. Stir in pumpkin, coconut milk, broth and maple syrup. Bring to simmer.
  4. 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.)
  5. 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.