Pumpkin Soup Recipe: Creamy, Easy and Vegan

Try the best Vegan Creamy Pumpkin Soup Recipe
pumpkin soup creamy vegan recipe

“Soup is a lot like a family. Each ingredient enhances the others; each batch has its own characteristics, and it needs time to simmer to reach perfection.” – Chef Mario Batali

Craving a warm and comforting bowl of soup that embodies the essence of fall? This pumpkin soup recipe is the ultimate autumn delight that will tantalize your taste buds and warm your soul. Made with roasted fresh pumpkin or velvety pumpkin puree, this soup captures the rich and earthy flavors of this beloved seasonal squash. Whether you’re a fan of classic pumpkin flavor or prefer the subtle sweetness of butternut or kabocha squash, this recipe can be easily tailored to suit your preferences.

So grab your apron and get ready to embark on a culinary adventure as we share our delectable pumpkin soup recipe with you.

Healthy Pumpkin Soup Video Recipe

Key Ingredients for Homemade Pumpkin Soup

Vegan Pumpkin Soup with Coconut Oil

To make a delicious fall recipe for vegan squash soup, one of the key ingredients to include is coconut oil. This squash-based recipe oil adds a rich and creamy texture to the soup while enhancing its flavor. This easy pumpkin soup recipe is a great alternative to dairy products and works perfectly for those following a vegan or lactose-free diet. It’s made with squash and is deliciously creamy.

Onions: A Flavorful Base

Onions are an essential ingredient in many savory dishes, including pumpkin soup and squash recipes. The squash in this recipe provides a strong and aromatic foundation for the soup, adding depth and complexity to the overall flavor profile. Whether you prefer white onions, yellow onions, or red onions, their natural sweetness and savory notes will complement the pumpkin and squash beautifully in this delicious recipe.

Hokkaido Pumpkin: The Star of the Show

Using Hokkaido pumpkin is highly recommended. This recipe uses a variety of pumpkin with a vibrant orange color and a sweet, nutty flavor that intensifies when cooked. Its smooth and creamy flesh makes it perfect for soups, making it a great recipe. Plus, this easy pumpkin soup recipe is a time and effort-saving option, as you can leave the thin skin on during cooking.

Turmeric, Pepper, Chili & Ginger: Spice it Up!

To give your pumpkin soup an extra kick of flavor, don’t forget to add some spices! Turmeric adds warmth and earthiness while also providing numerous health benefits. Black pepper enhances the flavors in the soup while adding a subtle hint of heat. If you like your soup spicier, consider adding chili flakes or fresh chili peppers. And finally, ginger brings a zesty freshness that pairs well with the sweetness of the pumpkin.

Potatoes: Creamy Texture Booster

For those looking to achieve a velvety smooth texture in their pumpkin soup without using dairy products, potatoes are an excellent addition. When cooked and blended together with the other ingredients, potatoes lend their starchiness to create a thick and creamy consistency. They also add a mild, earthy flavor that complements the pumpkin beautifully.

Nutmeg: A Warm and Fragrant Note

Adding a touch of nutmeg to your pumpkin soup can take it to another level. This warm and fragrant spice adds depth and complexity to the overall flavor profile. Just a pinch of freshly grated nutmeg can elevate the taste of the soup, making it even more comforting and satisfying.

Vegetable broth: The Secret Ingredient

The savory notes from the vegetable broth complement the sweetness of the pumpkin, creating a well-balanced flavor profile.

Coriander & Onion: Garnish for Flavor

To add freshness and brightness to your pumpkin soup, consider garnishing it with some finely chopped coriander (also known as cilantro) and thinly sliced onion. These toppings not only enhance the visual appeal but also provide an extra burst of flavor when sprinkled over each bowlful.

Easy Steps to Make Creamy Pumpkin Soup from Scratch

Step 1: Prepare the Ingredients

Gather all your ingredients for the creamy pumpkin soup recipe. You will need easy-to-find items like fresh pumpkin, vegetable broth, onions, garlic, heavy cream, and spices such as nutmeg, cinnamon, salt, and pepper.

Step 2: Cut and Roast the Pumpkin

Start by cutting the pumpkin into manageable chunks. Remove the seeds and peel off the skin (on Hokkaido Pumpkins not needed). Then, place the pumpkin pieces on a baking sheet and drizzle them with olive oil. Sprinkle some salt and pepper for added flavor. Roast the pumpkin and seeds in a preheated oven at 400°F (200°C) for about 30-40 minutes until it becomes tender and slightly caramelized.

Step 3: Sauté Onions and Garlic

While the pumpkin is roasting, heat some olive oil in a large pot over medium heat. Add finely chopped onions and minced garlic to the pot. Sauté them until they become translucent and fragrant.

Step 5: Combine Ingredients in Pot

Put the pumpkin and potatoes into the pot with sautéed onions and garlic. Stir well to combine all the flavors together.

Step 6: Add Vegetable Broth

Next, add vegetable broth to the pot. The amount of broth depends on how thick or thin you prefer your soup to be. Start with about four cups of broth and adjust according to your taste preferences.

Step 7: Season with Spices

To enhance the flavor of your creamy pumpkin soup, add spices like nutmeg and cinnamon along with salt and pepper according to your taste buds’ desires. These spices will give your soup a warm and comforting aroma.

Step 8: Simmer and Blend

Bring the soup to a gentle simmer over low heat, allowing all the flavors to meld together. Let it simmer for about 15-20 minutes, stirring occasionally. This will ensure that all the ingredients are well-incorporated and the flavors are fully developed.

Once the soup has simmered, use an immersion blender or transfer it in batches to a countertop blender. Blend until you achieve a velvety smooth texture. Be cautious when blending hot liquids; make sure to leave room for steam to escape if using a countertop blender.

Step 9: Add Cream (Optional)

For an extra creamy texture, you can add some heavy cream to your pumpkin soup. Pour in about half a cup of heavy cream and stir gently until it is fully incorporated.

Step 10: Serve and Enjoy

Ladle your homemade creamy pumpkin soup into bowls and serve it hot. You can garnish with fresh herbs like parsley or chives for added freshness and color. Add crunch and a nutty flavour by addeding a few of the roasted seeds. Pair it with crusty bread or crackers for a satisfying meal.

Now that you have followed these easy steps, you can enjoy a delicious bowl of creamy pumpkin soup made from scratch!

Tips for Adding Flavor and Creaminess to Your Pumpkin Soup

Heavy Cream: The Key to Creamy Goodness

Adding heavy cream to your pumpkin soup is a surefire way to achieve that rich, velvety texture that everyone loves. Just a splash of this decadent ingredient can take your soup from ordinary to extraordinary. The heavy cream adds a lusciousness and smoothness that will have you coming back for seconds.

Coconut Milk: A Dairy-Free Alternative

If you’re looking for a dairy-free option or simply want to experiment with different flavors, coconut milk is an excellent choice. It provides a creamy and slightly sweet taste that pairs perfectly with the earthy flavors of pumpkin. Whether you use it as a substitute for heavy cream or in combination with it, coconut milk can add depth and complexity to your pumpkin soup.

Dairy Free Cream: Lightening Up the Texture

For those who prefer a lighter version of pumpkin soup, using dairy free cream can be an ideal choice. While it may not provide the same level of richness as heavy cream or coconut milk, it still adds a smooth and creamy texture without weighing down the dish. Opting for low-fat or skim milk can further reduce the calorie content while maintaining some creaminess.

Balancing Flavors with Seasonings and Spices

To elevate the taste of your pumpkin soup, don’t forget to season it well. Here are some seasonings and spices that can enhance the flavors:

  • Salt and Pepper: The basic duo that brings out the natural sweetness of pumpkin while adding depth.
  • Nutmeg: A pinch of nutmeg complements the earthiness of pumpkin and imparts a warm, aromatic note.
  • Cinnamon: This spice adds a hint of sweetness and warmth, making it a perfect companion for pumpkin.
  • Ginger: Fresh or ground ginger adds a subtle kick and complexity to your soup.
  • Garlic and Onion: Sautéing garlic and onion before adding the pumpkin creates a flavorful base for your soup.
  • Chili: The addition of chili provides a delightful, fiery kick to the soup, balancing the other spices and creating a harmonious blend of flavours.

Experimenting with Toppings and Garnishes

Adding toppings or garnishes not only enhances the visual appeal but also introduces additional textures and flavors. Consider these options:

  • Croutons: Crunchy croutons provide a delightful contrast to the creamy soup.
  • Roasted Pumpkin Seeds: Toasted pumpkin seeds add a nutty flavor and satisfying crunch.
  • Fresh Herbs: Chopped herbs like parsley or cilantro bring brightness to each spoonful.
  • Tofu: Sprinkling crispy tofu on top lends a salty element that pairs well with pumpkin.

By incorporating these tips into your pumpkin soup recipe, you can create a dish that is bursting with flavor, creaminess, and richness. Whether you prefer classic combinations like heavy cream or want to explore dairy-free alternatives like coconut milk, there’s no shortage of ways to make your pumpkin soup irresistible.

Variations and Optional Ingredients for Customizing Your Pumpkin Soup

Spices to Enhance the Flavor

Spices are a game-changer. Experimenting with different spices can take your soup from ordinary to extraordinary. Here are some popular options:

  • Cinnamon: This warm and aromatic spice pairs perfectly with pumpkin, adding a touch of sweetness.
  • Nutmeg: A sprinkle of nutmeg adds a hint of earthiness and complements the natural flavors of pumpkin.
  • Ginger: Adding ginger brings a subtle spiciness and zing to your soup, balancing out the sweetness.

Flavors That Complement Pumpkin

If you want to elevate the taste of your pumpkin soup, consider incorporating additional flavors that pair well with its creamy texture. Here are some delicious options:

  • Apple: Adding diced or pureed apple adds a refreshing tartness that complements the richness of the pumpkin.
  • Coconut Milk: For a tropical twist, substitute some or all of the vegetable stock with creamy coconut milk. It adds creaminess and gives a subtle coconut flavor.

Pepper for an Extra Kick

If you enjoy a little heat in your dishes, consider adding pepper to your pumpkin soup. The spicy kick from pepper can balance out the sweetness of the pumpkin and add complexity to each spoonful. Here are two popular variations:

  • Black Pepper: A pinch or two of freshly ground black pepper can provide a mild kick without overpowering the other flavors.
  • Cayenne Pepper: If you prefer more heat, cayenne pepper is an excellent choice. Just be cautious not to go overboard!

Sweeten it Up with Maple Syrup

To enhance the natural sweetness of pumpkin even further, try drizzling in some maple syrup while cooking your soup. The slight caramel undertones will make your taste buds dance with delight.

Different Versions for Every Palate

Pumpkin soup is incredibly versatile, and there are various versions you can create to suit different tastes. Here are a few popular ones:

  • Creamy Pumpkin Soup: This classic version features a velvety smooth texture and rich flavor. It’s perfect for those who love indulgent, comforting soups.
  • Spicy Pumpkin Soup: For those who enjoy a little heat, adding chili powder or hot sauce can turn your pumpkin soup into a spicy delight.
  • Thai-Inspired Pumpkin Soup: Infuse your soup with Thai flavors by incorporating ingredients like lemongrass, coconut milk, tumeric, sesame, and curry paste.

Customizing Your Stock

The choice of stock can greatly impact the overall taste of your pumpkin soup. While vegetable stock is commonly used, you can experiment with other options to add depth and complexity:

  • Chicken Stock: Using chicken stock instead of vegetable stock adds richness and savory notes to your soup.
  • Mushroom Stock: If you want to enhance the umami flavors in your pumpkin soup, mushroom stock is an excellent choice.

Optional Ingredients for Texture and Garnish

Besides spices and flavors, there are additional optional ingredients that can add texture and visual appeal to your pumpkin soup:

  • Roasted Pepitas: These toasted pumpkin seeds make for a delightful crunchy topping that complements the creamy soup.
  • Crispy Bacon Bits: For meat lovers, crispy bacon bits sprinkled on top provide a salty contrast to the sweetness of the pumpkin.

With these variations and optional ingredients at your disposal, you have endless possibilities for customizing your pumpkin soup. Don’t be afraid to get creative in the kitchen and experiment with different combinations until you find the perfect flavor profile that suits your palate.

Creamy Healthy Pumpkin Soup Recipe
Creamy Healthy Pumpkin Soup Recipe

Serving Suggestions and Storage Tips for Pumpkin Soup

Serving Suggestions

Now that you’ve mastered the art of making pumpkin soup, it’s time to think about how to serve it up in style. Here are some serving suggestions that will take your pumpkin soup to the next level:

  1. Garnish with a Twist: Sprinkle some toasted pumpkin seeds, a drizzle of olive oil, or a dollop of sour cream on top of your pumpkin soup. These simple garnishes can add texture and flavor to your dish.
  2. Pair with Crusty Bread: Serve your pumpkin soup alongside some warm crusty bread or dinner rolls. The combination of creamy soup and crunchy bread is simply irresistible.
  3. Add Some Spice: For those who enjoy a little heat, consider adding a sprinkle of chili flakes or a dash of hot sauce to your pumpkin soup. This will give it an extra kick and elevate the flavors.
  4. Go Creamy: If you prefer a creamier texture, stir in some heavy cream or coconut milk into your pumpkin soup just before serving. This will make it richer and more indulgent.
  5. Serve in Mini Pumpkins: For a festive touch, hollow out small pumpkins and use them as bowls for individual servings of pumpkin soup. It not only looks adorable but also adds an element of fun to your meal.

Storage Tips for Pumpkin Soup

Sometimes we end up making more pumpkin soup than we can consume in one go. Don’t worry; here are some storage tips to help you preserve the deliciousness for later:

Refrigerator Storage: Allow the leftover pumpkin soup to cool completely before transferring it into an airtight container or mason jar. Store it in the fridge for up to 4-5 days.

Freezing Option: If you want to extend the shelf life of your pumpkin soup, freezing is the way to go. Follow these steps for freezing:
Pour the cooled soup into individual freezer-safe containers or ziplock bags, leaving some room at the top for expansion. b. Label each container with the date and contents. c. Place them on a baking sheet and freeze until solid. d. Once frozen, remove from the baking sheet and store them neatly in your freezer.

Thawing and Reheating: When you’re ready to enjoy your frozen pumpkin soup, there are two methods for thawing and reheating:

Refrigerator Thawing: Transfer the frozen soup from the freezer to the refrigerator and let it thaw overnight. Once fully thawed, reheat gently on the stovetop or in the microwave until heated through.

Direct Heating: If you’re short on time, you can heat your frozen pumpkin soup directly from frozen state. Simply place it in a saucepan over low heat, stirring occasionally until it thaws completely and reaches your desired temperature.

Safety Precautions: It’s important to practice proper food safety when storing and reheating pumpkin soup:

  • Always ensure that your leftover soup is cooled down before transferring it to storage containers or freezing bags.
  • When reheating, make sure that your soup reaches an internal temperature of 165°F (74°C) to kill any potential bacteria.

By following these serving suggestions and storage tips, you can make the most out of your delicious homemade pumpkin soup.

Nutrition Facts and Health Benefits of Pumpkin Soup

Pumpkin soup is not only delicious but also packed with nutritional benefits that can contribute to your overall health. Let’s dive into the nutrition facts and discover why pumpkin soup is a great addition to your diet.

Nutritional Information

Pumpkin soup is low in calories, making it a healthy choice for those watching their weight. A one-cup serving of pumpkin soup contains approximately 100-150 calories, depending on the ingredients used. It is also low in fat and cholesterol, which makes it heart-friendly.

Moreover, pumpkin soup is an excellent source of vitamins and minerals. It is rich in vitamin A, which supports good vision and immune function. Vitamin C, another essential nutrient found in pumpkin soup, helps boost your immune system and promotes collagen production for healthy skin.

In addition to vitamins, pumpkin soup provides important minerals like potassium and iron. Potassium helps maintain proper fluid balance in the body and supports nerve function, while iron plays a crucial role in oxygen transport throughout the body.

pumpkin soup recipe

Health Benefits

  1. Boosts Immunity: The high vitamin content in pumpkin soup strengthens your immune system, helping you ward off illnesses more effectively.
  2. Promotes Eye Health: Thanks to its rich vitamin A content, consuming pumpkin soup regularly can support good vision and reduce the risk of age-related macular degeneration.
  3. Supports Heart Health: With its low calorie and fat content, pumpkin soup can be part of a heart-healthy diet that may help lower the risk of cardiovascular diseases.
  4. Improves Digestion: Pumpkin contains dietary fiber that aids digestion by promoting regular bowel movements and preventing constipation.
  5. Provides Antioxidants: Pumpkin is packed with antioxidants like beta-carotene, which helps neutralize harmful free radicals in the body that can lead to chronic diseases such as cancer.
  6. Hydrates the Body: Pumpkin has high water content, which can help keep you hydrated and maintain healthy skin.
  7. Supports Weight Loss: Due to its low-calorie content and high fiber content, pumpkin soup can be a satisfying yet nutritious option for those trying to shed some pounds.

Tips for Making Healthy Pumpkin Soup

When preparing pumpkin soup, keep in mind these tips to maximize its nutritional benefits:

  1. Use Fresh Ingredients: Opt for fresh pumpkins rather than canned ones as they contain more nutrients and fewer additives.
  2. Limit Added Sugar and Cream: While a touch of sweetness or creaminess can enhance the flavor, be mindful of adding excessive sugar or cream as it may increase the calorie content.
  3. Experiment with Spices: Add spices like cinnamon, nutmeg, ginger, or turmeric to your pumpkin soup for an extra boost of flavor and potential health benefits.
  4. Include Protein Sources: To make your pumpkin soup more filling and balanced, consider adding protein sources like tofu, chickpeas or beans.
  5. Don’t Overcook: Overcooking vegetables can lead to nutrient loss. Cook your pumpkin soup just enough to maintain its vibrant color and preserve its nutritional value.

Enjoy Your Delicious Homemade Pumpkin Soup

Congratulations on completing all the sections of this blog post! You now have all the information you need to create a delicious homemade pumpkin soup. With the key ingredients, easy steps, flavor tips, variations, and serving suggestions at your disposal, you are well-equipped to make a creamy and customizable soup that suits your taste buds perfectly.

Now it’s time to put your newfound knowledge into action and start cooking! Gather your ingredients, follow the steps outlined in the blog post, and enjoy the comforting aroma of pumpkin filling your kitchen. Whether you’re making it for yourself or sharing it with loved ones, savor each spoonful of this warm and nourishing soup.

Remember, cooking is an art that allows you to experiment and make adjustments according to your preferences. So don’t be afraid to get creative with spices, toppings, or even adding some extra vegetables for added nutrition. Embrace the joy of cooking as you embark on this culinary adventure!


Can I freeze pumpkin soup?

Yes, pumpkin soup can be frozen for future enjoyment. Allow the soup to cool completely before transferring it into freezer-safe containers or bags. Make sure to leave some headspace for expansion during freezing. Label the containers with the date and store them in the freezer for up to 3 months. When ready to eat, thaw overnight in the refrigerator and reheat gently on the stovetop.

Can I substitute fresh pumpkin with canned pumpkin?

Absolutely! If fresh pumpkins are not readily available or if you prefer convenience, canned pumpkin puree is a great substitute. Just make sure it’s 100% pure pumpkin without any added sugars or spices. Canned pumpkin will save you time during preparation while still delivering that delicious taste.

How can I make my pumpkin soup vegan-friendly?

To make a vegan-friendly version of pumpkin soup, simply replace dairy products like cream or milk with non-dairy alternatives such as coconut milk, almond milk, or cashew cream. These plant-based options will provide a creamy texture and enhance the flavor of your soup without compromising its vegan status.

Can I add other vegetables to my pumpkin soup?

Absolutely! Feel free to get creative and add other vegetables to your pumpkin soup. Vegetables like carrots, sweet potatoes, or butternut squash can complement the flavor of pumpkin beautifully. Simply chop them into small pieces and cook them along with the pumpkin for a delightful medley of flavors.

How long does homemade pumpkin soup last in the refrigerator?

Homemade pumpkin soup can be stored in an airtight container in the refrigerator for up to 4-5 days. Make sure to cool the soup completely before storing it and reheat gently on the stovetop when ready to serve.

pumpkin soup creamy vegan recipe

Pumpkin Soup Recipe

Try the best Vegan Creamy Pumpkin Soup Recipe
Course Soup
Cuisine Mediterranean, Vegan
Keyword chili, coconut oil, extra virgin olive oil, ginger root, potato, pumpkin, pumpkin seeds, turmeric
Prep Time 10 minutes
Cook Time 20 minutes
Roast Time 30 minutes
Total Time 1 hour
Servings 4
Calories 370kcal
Cost $


  • 1,7 lbs hokkaido pumpkin
  • 1/2 cup oat milk creamer or any other Non-dairy creamer
  • 1 tbsp coconut oil or olive oil
  • 2 medium onions
  • 1 cup potatoes
  • 1 Vegetable Stock Cube
  • 2 cloves Garlic
  • 1 pinch sea salt
  • 1 pinch fresh nutmeg
  • 1 pinch chili
  • 1 pinch fresh ginger
  • 1 pinch fresh turmeric
  • 4 cups water
How many Ounces Are in a Cup?
How many Grams are in a Cup?


  • Ingredient Assembly: Begin your culinary journey by gathering all the necessary ingredients for your creamy pumpkin soup. You’ll need readily available items like fresh pumpkin, vegetable broth, onions, garlic, heavy cream, and a medley of spices including nutmeg, cinnamon, salt, and pepper.
  • Pumpkin Preparation: Transform your pumpkin into manageable chunks, discarding the seeds and peeling off the skin (not required for Hokkaido Pumpkins). Arrange these pieces on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast in a preheated oven at 400°F (200°C) for about 30-40 minutes until tender and slightly caramelized.
  • Onion and Garlic Sauté: While your pumpkin is roasting, heat some olive oil in a large pot over medium heat. Add finely chopped onions and minced garlic, sautéing until they become translucent and aromatic.
  • Ingredient Integration: Introduce the roasted pumpkin and potatoes to the pot with the sautéed onions and garlic. Stir well to marry all the flavors.
  • Broth Addition: Pour in the vegetable broth. The quantity depends on your preference for soup consistency. Start with about four cups and adjust as needed.
  • Spice Infusion: Elevate your soup’s flavor profile by adding spices like nutmeg and cinnamon, along with salt and pepper to taste. These spices will infuse your soup with a warm, comforting aroma.
  • Simmer and Blend: Allow your soup to gently simmer over low heat, stirring occasionally for about 15-20 minutes. This will ensure all the ingredients are well-incorporated and the flavors fully developed. Blend the soup until it achieves a velvety smooth texture. Be cautious when blending hot liquids.
  • Cream Addition: For an extra touch of indulgence, stir in about half a cup of oat milk creamer until fully incorporated.
  • Serve and Savor: Ladle your homemade creamy pumpkin soup into bowls and serve hot. Garnish with fresh herbs like parsley or chives for a pop of color and freshness. Add a few roasted seeds for a nutty crunch. Pair with crusty bread or crackers for a complete, satisfying meal.
  • Congratulations! You’ve just created a delicious bowl of creamy pumpkin soup from scratch. Enjoy 🙂


Calories: 370kcal | Carbohydrates: 38g | Protein: 5g | Fat: 25g | Saturated Fat: 21g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Sodium: 216mg | Potassium: 1151mg | Fiber: 5g | Sugar: 7g | Vitamin A: 2640IU | Vitamin C: 39mg | Calcium: 91mg | Iron: 3mg
Cristina C. RD LDN
Follow me!

Leave a Comment

Recipe Rating