Cozy up with a bowl of this Vegan Creamy Pumpkin Soup, a smooth and comforting fall dinner made with fresh pumpkin, onion, vegetable broth, and creamy coconut milk. It’s naturally vegan, gluten-free, and low-carb, and you can make it on the stovetop or in the Instant Pot. Best of all, it takes just 30 minutes from start to finish, making it an easy one-pot meal for chilly weeknights. If you love cozy seasonal soups, try my Sweet Potato Soup next.
This Vegan Creamy Pumpkin Soup turns simple ingredients into a silky, comforting meal in just 30 minutes. Fresh pumpkin is simmered with onion, garlic, vegetable broth, warm spices, and coconut milk, then blended until smooth and creamy. Make it on the stovetop or in the Instant Pot for an easy vegan, gluten-free, and low-carb fall soup that's satisfying without being heavy.
Quick Look: Vegan Creamy Pumpkin Soup
- ⏱️ Prep Time: 10 minutes
- 🔥 Cook Time: 20 minutes
- ⏲️ Total Time: 30 minutes
- 🥣 Servings: 4
- 🎃 Main Ingredient: Fresh pumpkin
- 🥥 Creaminess: Coconut milk
- 🌿 Dietary: Vegan, vegetarian, gluten-free, dairy-free, and low-carb
- 🍲 Cooking Methods: Stovetop or Instant Pot
- ✨ Texture: Smooth, thick, and velvety
- 🍂 Flavor: Savory and slightly sweet with warm spices
- ⭐ Difficulty: Easy
- 💡 Why This Recipe Works
- This Vegan Creamy Pumpkin Soup gets its naturally rich texture from blended fresh pumpkin and coconut milk, so there's no dairy or heavy cream needed. The aromatics and warm spices balance the pumpkin's natural sweetness, while vegetable broth keeps the soup savory. Everything comes together in one pot, and you can choose between the stovetop or Instant Pot depending on what works best for your schedule.
For another cozy fall favorite, try my Panera Autumn Squash Soup.
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Ingredients
- Pumpkin – Use fresh pumpkin, peeled, seeded, and cut into chunks. It forms the naturally thick, creamy base of the soup once cooked until tender and blended. If prepping a whole pumpkin feels intimidating, see my guide on How to Peel a Pumpkin Easily.
- Olive oil – Used to sauté the aromatics and build the first layer of flavor.
- Onion – Adds savory depth and a subtle sweetness that complements the pumpkin.
- Garlic – Fresh garlic gives the soup a deeper savory flavor and balances the pumpkin’s natural sweetness.
- Vegetable broth – Provides the liquid for cooking the pumpkin while keeping the soup vegan and vegetarian.
- Coconut milk – Creates the rich, creamy texture without dairy. Use the coconut milk called for in the original recipe for the intended consistency.
- Ground cumin – Adds an earthy, warm note that keeps the soup firmly on the savory side.
- Ground ginger – Brings gentle warmth that pairs naturally with both pumpkin and coconut milk.
- Salt and black pepper – Essential for balancing the sweet, earthy, and creamy flavors. Adjust to taste after blending.
- Fresh cilantro – Used as a fresh garnish to contrast with the rich, creamy soup.
- Pumpkin seeds – Add them on top for a crunchy finish and extra pumpkin flavor.
Pumpkin Soup Variations
- Spicy Pumpkin Soup: Add ½–1 teaspoon hot sauce or a generous pinch of red pepper flakes for extra heat.
- Jamaican Pumpkin Soup: Add 1 whole Scotch bonnet pepper or ¼ teaspoon cayenne, plus ¼ teaspoon allspice, with the broth. Remove the whole Scotch bonnet before blending.
- Thai Pumpkin Soup: Add 1 chopped lemongrass stalk and 1 teaspoon freshly grated ginger while sautéing the onion for a fragrant, Southeast Asian-inspired variation.
- Roasted Pumpkin Soup: Toss the cubed pumpkin with 2–3 tablespoons olive oil and a generous pinch of salt and pepper. Spread it in a single layer and roast at 400°F (200°C) for 35–45 minutes, or until tender. Then proceed with the pumpkin soup recipe.
How to Make Creamy Pumpkin Soup
You can make this creamy pumpkin soup on the stovetop or in the Instant Pot. Both methods produce a smooth, creamy soup, so choose whichever works best for you.
On the Stovetop
- Sauté the onion and pumpkin: Heat a medium pot over medium heat and add the olive oil. Sauté the onion for 3 minutes, then add the pumpkin and cook for 2 minutes. Stir in the salt, pepper, and vegetable broth.
- Cook until tender: Increase the heat to medium-high and cook for 5–8 minutes, or until the pumpkin is fork-tender if starting with raw pumpkin.
- Blend the soup: Purée the pumpkin mixture in a blender or directly in the pot with an immersion blender until smooth and creamy. Return to medium heat and cook for 5 more minutes.
- Make it creamy: Stir in the coconut milk and cook for 1 additional minute. For a non-vegan version, you can use plain yogurt or heavy cream instead.
- Serve: Remove from the heat and ladle into bowls. Finish with a drizzle of olive oil and roasted and salted pepitas. If you're not following a vegan diet, you can also add Parmesan cheese.
In the Instant Pot
- Sauté the onion: Press the Sauté function and let the Instant Pot heat for 4–5 minutes. Add the olive oil and sauté the onion for 3 minutes. If using the optional 1 chopped green apple, add it with the onion.
- Add the pumpkin: Add the pumpkin and cook for 2 minutes. Stir in the salt, pepper, and vegetable broth.
- Pressure cook: Cancel the Sauté function, lock the lid, and secure the valve. Select the Soup setting and manually set it to 10 minutes at high pressure. When the cooking time ends, carefully perform a quick release.
- Blend until creamy: Purée the pumpkin mixture directly in the Instant Pot with an immersion blender, or carefully transfer it to a blender and blend until smooth and creamy.
- Add the coconut milk: Stir in the coconut milk. For a non-vegan version, you can substitute plain yogurt or heavy cream.
- Garnish and serve: Ladle into bowls and finish with a drizzle of olive oil and roasted and salted pepitas. If you're not following a vegan diet, Parmesan cheese can also be added.
FAQ About Vegan Creamy Pumpkin Soup
Yes. You can make Vegan Creamy Pumpkin Soup with canned pumpkin puree for an even quicker preparation. Use plain 100% pumpkin puree, not pumpkin pie filling. Because canned pumpkin is already cooked and concentrated, you may need to adjust the vegetable broth to reach your preferred consistency.
Yes. If the soup doesn't need to remain vegan or dairy-free, you can replace the coconut milk with plain yogurt or heavy cream, as suggested in this recipe. Add the dairy toward the end of cooking for the smoothest texture.
To thin Vegan Creamy Pumpkin Soup, gradually stir in additional vegetable broth until it reaches your desired consistency. If the soup is too thin, simmer it uncovered for a few minutes so some of the liquid evaporates and the soup naturally thickens.
Absolutely. This Vegan Creamy Pumpkin Soup can be made on the stovetop or in the Instant Pot. For the stovetop method, cook the pumpkin until completely tender, blend the soup until smooth, and then finish it with the coconut milk.
Vegan Creamy Pumpkin Soup will keep for up to 3 days in the refrigerator. Let it cool, transfer it to an airtight container, and refrigerate. Reheat gently and stir well before serving because the soup may thicken as it sits.
Yes. Vegan Creamy Pumpkin Soup made with coconut milk can be frozen for up to 3 months. If you're making the non-vegan variation with dairy instead, freeze the soup before adding the dairy and stir it in after reheating to avoid a grainy texture.
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Vegan Creamy Pumpkin Soup Recipe
Equipment
- Pot or Instant Pot
- Blender or immersion blender
Ingredients
- 2 tablespoons olive oil plus more for drizzling
- 1 small yellow onion chopped
- 1-½ pounds pumpkin seeded, peeled, and cut into cubes (pumpkin can be precooked or raw)
- Salt and freshly ground black pepper to taste
- 2 ½ cups vegetable broth or chicken broth if not on a vegan diet
- ½ cup canned coconut milk plain yogurt or heavy cream if you are not on a vegan diet
- Freshly grated Parmesan cheese OPTIONAL (only if not on a vegan diet)
Instructions
- On the stovetop: Heat a medium pot over medium heat, add the oil, sweat the onion for 3 minutes, and then cook the pumpkin for 2 minutes. Stir in salt, pepper, and vegetable broth.
- Cook on medium-high heat for about 5-8 minutes (or until the pumpkin is fork-tender if starting from raw). Purée the pumpkin mixture in a blender or with an immersion blender until creamy.
- Let it cook over medium heat for 5 additional minutes.
- Add the coconut milk (or yogurt or heavy cream), and cook for an additional minute.
- Remove the soup from the heat. Serve topped with a drizzle of olive oil and roasted and salted pepitas (and Parmesan cheese if you are not on a vegan diet). Enjoy!
- In the Instant Pot: Press the sauté function and let it heat for about 4-5 minutes. Add the oil, sweat the onion for 3 minutes, and then cook the pumpkin for 2 minutes. Stir in salt, pepper, and vegetable broth.
- Cancel sauté, lock the lid, and secure the valve. Press the soup button and manually set it to 10 minutes. It will cook at high pressure. As soon as the cooking time comes to an end, do a quick release.
- Purée the pumpkin mixture in a blender or with an immersion blender until creamy with the coconut milk (or yogurt or heavy cream).
- Serve topped with a drizzle of olive oil and roasted and salted pepitas (and Parmesan cheese if you are not on a vegan diet). Enjoy! Take a look at how pressure cookers work for making variations of this soup and other recipes.
Recipe Notes
- Pumpkin prep: Cut the pumpkin into evenly sized chunks so they become tender at the same rate and blend smoothly.
- Canned pumpkin shortcut: If using pumpkin puree instead of fresh pumpkin, you’ll need less cooking time and may need to adjust the broth for the right consistency.
- Blending: An immersion blender is easiest, but a countertop blender works too. If using one, blend the hot soup carefully and in batches.
- Consistency: Pumpkin varies in moisture. Add a little extra broth if the finished soup is too thick.
- Dairy option: For a non-vegan soup, replace the coconut milk with plain yogurt or heavy cream.
- Storage: Keep leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: The coconut-milk version freezes for up to 3 months. If using dairy, freeze the soup before adding it, then stir the dairy in when reheating.
Nutrition
** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.
Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.
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Comment and rate the recipe. Also follow us on Pinterest at @easyanddelish for more delish recipes.Post first published on October 27, 2014.
This soup has become one of my favorite ways to use fresh pumpkin because it’s savory, creamy, and surprisingly light. I especially love the coconut milk here—it gives the soup a velvety finish without covering up the pumpkin flavor. The toasted pepitas on top are a must for me because that little bit of crunch makes such a difference against the creamy soup. And on busy days, I appreciate being able to make the whole thing in the Instant Pot in about 30 minutes. — Valentina
This creamy pumpkin soup is perfect for those chilly Fall nights!
Indeed! A healthy and creamy soup ideal for chilly Fall nights.
Sounds great ! Pinning to make ! Thank you and be safe ! 🙂
Thank you! I hope you have enjoyed our vegan pumpkin soup.
This looks terrific -- love pumpkin in soup. Thanks!
Boom.... Another stella pumpkin feed. Everyone is crazy for them at the moment. It's a little warm for soup for me at the moment, but I shall add to my pumpkin list and try as soon as it cools a little. Happy Thursday to you Denise. 🙂
Hi, Anna!
It is so good to have you visiting here again. When it is cold there, make this healthy version. You won't regret it!
Wishing you a wonderful day.
This looks and sounds amazing! I never would've thought of adding Greek yogurt to soup!
Claudia:
Thanks a lot! Greek yogurt is even better than plain yogurt because it adds a touch of acidity. I have used it a lot to replace heavy cream.
Denise this soup is perfect for this time of year!! Looks delicious! 🙂
Thanks to both of you. I love this so much that I made it again, but this time with butternut squash leftovers.
Wow I love this types of soup specially during cold weather, its such a very comforting dish
Thank you, Raymund! Yes, they are quite comforting. Soup is one of my fave fall/winter dishes.
What a lovely, healthy autumn soup! I have a squash that I need to turn into soup tomorrow...and I hope my looks are beautiful as yours!!! xo
Thank you, Liz! Yours will look beautiful and also will taste amazing as well. xo
I have started enjoying pumpkin only recently and soups are my favourite at the moment. Love this healthy twist on the soup. I bet it will taste amazing too.
Thank you, Sonali! This is a favorite of mine, one of those dishes that one eat again and again.
Pumpkin soups has to be one of my favorite way of enjoying pumpkins every fall. This looks so delicious 🙂
Thank you! Me too. Every fall I enjoy many dishes and treats made from pumpkin.
I love this color of this pumpkin soup...and yes, Greek yogurt is a perfect as a garnish.
Have a great week Denise 😀
With so many treats for Halloween, we had to have this healthy meal. Thank you for stopping by.
A fruit!? Mind: blown. Tis the season for soup!
Yes, a fruit although I've always thought of pumpkin as a veggie. 🙂
Oh! Your pumpkin soup looks delicious! I love the color... <3
Marcela: Thanks a lot! It has everything that I love.
"tis the pumpkin season and the soup season. Adore your use of Greek yogurt in the soup. Makes it healthy.
Thanks, Lail! I love soups and think fall is one of the best seasons to have them.
Denise, this soup looks really looks warm , comforting and it is healthy too! Great! I have some leftover pumpkin and will definitely will be trying this out - especially since my son wants to try out different pumpkin recipes. Thanks for sharing!
Thank you for stopping by. I hope you and your son enjoy this which is a fave of mine.
No wonder pumpkin is so appealing! A fruit rather than a vegetable explains so much! A healthier version of Pumpkin Soup is something we all need, especially with so much candy this week. A scrumptious recipe!
Thanks, Deb! My daughters have been to Halloween celebrations this past weekend consuming a lot of treats. A healthy and nutritious dish would help everyone balance their diet a bit avoiding an expanded waist. 🙂
Denise - this soup sounds wonderful - simply adore your use of Greek yogurt in these!
We are going into Summer, but we have some nights that are still cold, this soup will be perfect then!!!
Here is autumn and days are chilly. I hope you can still try this nutritious soup.
Denise this soup sounds wonderful! So creamy and so healthy! Love your use of Greek yogurt! I adore pumpkin - any chance you will post that pumpkin flan you mentioned?
Thank you, Shashi! I intend to make a pumpkin flan although I don't have an exact date to post it here.
Perfect! I love that you used yogurt, to me it adds just the right amount of acidity to soups like that
and it's so much lighter than heavy cream!
Happy Halloween!
Thank you, Sally! I agree with you. This is why I used Greek yogurt. Its acidity really balances the sweetness of the pumpkin while cutting down fat and calories. Happy Halloween for you too!
Oh yes, it's pumpkin month! I love all the creations that I see, including this hearty soup!
Gourmet Getaways
Me too!!!! Fall and winter are the seasons that soups are most consumed at my household and pumpkin, of course, is one of them.
This looks so smooth and creamy Denise. I love veggie soups like this and yours looks like a winner.
Thanks, Chris! Yours served in the pumpkin shell looks amazing.