November 16, 2020

Vegan Creamy Pumpkin Soup Recipe

Name: Vegan Creamy Pumpkin Soup Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 tablespoons olive oil (plus more for drizzling); 1 small yellow onion (chopped); 1-1/2 pounds pumpkin (seeded, peeled, and cut into cubes (pumpkin can be precooked or raw)); Salt and freshly ground black pepper to taste; 2 1/2 cups vegetable broth (or chicken broth if not on a vegan diet ); 1/2 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))

Gluten Free Vegetarian Vegan Keto

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Vegan creamy pumpkin soup recipe for a comforting Fall dinner that can be made either on the stovetop or in the pressure co oker. It’s keto, gluten-free, low calorie, quick and easy, and so delish… just like our Autumn squash soup!

It’s pumpkin season again… Let’s celebrate with the best pumpkin Soup ever served by itself or with a hard-crusted bread.

If cooked in the Instant Pot, this vegetarian soup is ready in just 20 minutes. If you are not on a vegan or dairy-free diet, use Greek yogurt or heavy cream instead of canned coconut milk.

It’s one of those one-pot meals that is also budget-friendly yet nutritious.

Don’t you love cozy dinners on cold nights of Autumn like this?

About Pumpkin

Pumpkin is a fruit (not a vegetable like many think) that harvest in the mid-Fall.

It is healthy and full of nutrients such as vitamins A and C, potassium, magnesium, fiber, and antioxidants.

It is so versatile that can be used to prepare savory dishes such as this easy pumpkin soup and desserts like our pumpkin pie and pumpkin bread.

How to make vegan pumpkin soup

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 this creamy pumpkin 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 (and one chopped green apple if you want to) for 3 minutes, and then cook the pumpkin for 2 minutes. Stir in salt, pepper, and vegetable broth. SEE PICS. 1 and 2
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. SEE PIC. 3
Purée the pumpkin mixture in a blender or with an immersion blender until creamy. SEE PIC. 4 Stir in the coconut milk (or yogurt or heavy cream). SEE PIC. 5
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! SEE PIC. 6 Take a look at how pressure cookers work for making variations of this soup and other recipes.

Cooking tips for creamy pumpkin soup

This is the best pumpkin soup recipe ever because it is healthy — this means, it is nutritious. If you are not on a vegan diet, you may use Greek yogurt instead of heavy milk for a reduced-fat soup.
If you want an even more savory soup, you may add 2-3 of chopped garlic cloves when sautéing the pumpkin.
To add a touch of sweetness to this soup, stir in 1 tbsp of real maple syrup when adding the coconut milk or heavy cream.
To prepare in a slow cooker, either sauté the onion and pumpkin in a skillet over medium heat or dump all the ingredients, except the coconut milk, in the crockpot, cover, and cook on high for 3-4 hours or on low for 5-6 hours. Then stir in the coconut milk, cover, and let cook for additional 20-30 minutes. Serve!
You may make this pumpkin soup with canned pumpkin instead. If cooking with fresh pumpkin peeling pumpkin before adding to the soup is a must.
If you want, substitute pumpkin for butternut squash or acorn squash.
Lentils or sweet potatoes make great add-ins to this simple pumpkin soup recipe but you will have to adjust the cooking time especially if cooking it on the stovetop.

Variations

Spicy pumpkin soup – add ½ to 1 tsp of hot sauce or a good pinch of red pepper flakes.
Jamaican pumpkin soup – add a whole scotch bonnet pepper or ¼ teaspoon cayenne plus ¼ tsp allspice along with the broth. After the soup is cooked, remove the pepper before blending.
Thai pumpkin soup – add 1 chopped lemongrass stalk and 1 tsp of grated fresh ginger when sautéing the onion.
Roasted pumpkin soup – before preparing the soup, mix the cubed pumpkin with 2-3 tbsp of olive oil and a good pinch of salt and pepper, spread onto a baking sheet in one layer, and roast it in a preheated oven at 400 degrees F (200 degrees C) for 35-45 minutes or until tender. Then follow our pumpkin soup recipe.

Vegan Pumpkin Soup: Storage

Store leftovers for this homemade vegan pumpkin soup in an airtight container in the fridge for up to 3 days. Freeze for up to 3 months if not using dairy!

Once thawed and reheated, dairy can make this creamy soup gritty. If you intend to freeze it, let the dairy out and add only when reheating over low heat.

Other pumpkin recipes:

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