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Home > Quick & Easy > Vegan Creamy Pumpkin Soup Recipe

Vegan Creamy Pumpkin Soup Recipe

November 16, 2020 by Denise Browning 44 Comments / THIS POST MAY CONTAIN AFFILIATE SALES LINKS. PLEASE SEE MY _FULL DISCLOSURE POLICY_ FOR DETAILS

Gluten FreeVegetarianVeganKeto

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close up of creamy pumpkin soup with herbs

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

close up of vegan pumpkin soup drizzled with coconut milk

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

Pumpkins on a pumpkin patch

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:

  1. 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.
  2. 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.
  3. Let it cook over medium heat for 5 additional minutes.
  4. Add the coconut milk (or yogurt or heavy cream), and cook for an additional minute.
  5. 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:

  1. 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
  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
  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
  4. 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.

a bowl of pumpkin soup with garnishes on the side and bread

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.

a spoonful of the soup

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:

  • Curried pumpkin deviled eggs
  • Pumpkin spice Nutella
  • Pumpkin pie spice pull-apart bread
  • Easy pumpkin pie flan
  • Breakfast chilaquiles with pumpkin jalapeno salsa
  • Flourless pumpkin muffins

 

PIN & ENJOY!

close up image of creamy pumpkin soup topped with herbs and pepitas

close up of a bowl of vegan pumpkin soup drizzled with coconut milk
Print Pin
5 from 4 votes

Vegan Creamy Pumpkin Soup Recipe

Vegan creamy pumpkin soup recipe for a comforting Fall dinner that can be made either on the stovetop or in the pressure cooker. It’s keto, gluten-free, low calorie, quick and easy, and so delish.
Course:Main Course
Cuisine:American
Keywords:creamy pumpkin soup, vegan pumpkin soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories164 kcal
Author Denise Browning
Cost $ 1.00 per person

Equipment

  • Pot or Instant Pot
  • Blender or immersion blender

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)

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

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.

Nutrition

Calories: 164kcal | Carbohydrates: 10g | Protein: 2g | Fat: 14g | Saturated Fat: 7g | Sodium: 594mg | Potassium: 312mg | Fiber: 1g | Sugar: 5g | Vitamin A: 5140IU | Vitamin C: 8mg | Calcium: 23mg | Iron: 1mg
DID YOU MAKE THIS RECIPE?Comment and rate the recipe. Also follow us on Pinterest at @easyanddelish for more delish recipes.

Post first published on October 27, 2014.

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Filed Under: American Recipes, Easy And Delish, Gluten-Free, Keto, Kid-Friendly, One Pot Meals, Pressure Cooker, Quick & Easy, Soups & Stews, Vegetarian Tagged With: vegan

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Reader Interactions

Comments

  1. Chris @ The Café Sucré Farine

    October 27, 2014 at 6:06 pm

    This looks so smooth and creamy Denise. I love veggie soups like this and yours looks like a winner.

    Reply
    • Denise Browning

      October 27, 2014 at 7:22 pm

      Thanks, Chris! Yours served in the pumpkin shell looks amazing.

      Reply
  2. Gourmet Getaways

    October 28, 2014 at 12:12 am

    Oh yes, it’s pumpkin month! I love all the creations that I see, including this hearty soup!

    Gourmet Getaways

    Reply
    • Denise Browning

      October 28, 2014 at 7:11 am

      Me too!!!! Fall and winter are the seasons that soups are most consumed at my household and pumpkin, of course, is one of them.

      Reply
  3. SallyBR

    October 28, 2014 at 7:06 am

    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!

    Reply
    • Denise Browning

      October 28, 2014 at 7:13 am

      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!

      Reply
  4. Shashi RunninSrilankan

    October 28, 2014 at 8:20 am

    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?

    Reply
    • Denise Browning

      October 28, 2014 at 2:17 pm

      Thank you, Shashi! I intend to make a pumpkin flan although I don’t have an exact date to post it here.

      Reply
  5. Mi Vida en un Dulce

    October 28, 2014 at 8:20 am

    We are going into Summer, but we have some nights that are still cold, this soup will be perfect then!!!

    Reply
    • Denise Browning

      October 28, 2014 at 2:19 pm

      Here is autumn and days are chilly. I hope you can still try this nutritious soup.

      Reply
  6. Shashi RunninSrilankan

    October 28, 2014 at 8:26 am

    Denise – this soup sounds wonderful – simply adore your use of Greek yogurt in these!

    Reply
  7. Deb|EastofEdenCooking

    October 28, 2014 at 9:34 am

    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!

    Reply
    • Denise Browning

      October 28, 2014 at 9:57 am

      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. 🙂

      Reply
  8. Immaculate

    October 28, 2014 at 12:56 pm

    5 stars
    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!

    Reply
    • Denise Browning

      October 28, 2014 at 1:09 pm

      Thank you for stopping by. I hope you and your son enjoy this which is a fave of mine.

      Reply
  9. Lail | With A Spin

    October 28, 2014 at 4:37 pm

    “tis the pumpkin season and the soup season. Adore your use of Greek yogurt in the soup. Makes it healthy.

    Reply
    • Denise Browning

      October 28, 2014 at 6:10 pm

      Thanks, Lail! I love soups and think fall is one of the best seasons to have them.

      Reply
  10. marcela

    October 28, 2014 at 5:06 pm

    Oh! Your pumpkin soup looks delicious! I love the color… <3

    Reply
    • Denise Browning

      October 28, 2014 at 6:11 pm

      Marcela: Thanks a lot! It has everything that I love.

      Reply
  11. Francesca

    October 29, 2014 at 12:40 am

    A fruit!? Mind: blown. Tis the season for soup!

    Reply
    • Denise Browning

      October 29, 2014 at 9:21 am

      Yes, a fruit although I’ve always thought of pumpkin as a veggie. 🙂

      Reply
  12. Juliana

    October 29, 2014 at 12:34 pm

    I love this color of this pumpkin soup…and yes, Greek yogurt is a perfect as a garnish.
    Have a great week Denise 😀

    Reply
    • Denise Browning

      October 29, 2014 at 9:31 pm

      With so many treats for Halloween, we had to have this healthy meal. Thank you for stopping by.

      Reply
  13. Kiran @ KiranTarun.com

    October 29, 2014 at 3:20 pm

    Pumpkin soups has to be one of my favorite way of enjoying pumpkins every fall. This looks so delicious 🙂

    Reply
    • Denise Browning

      October 29, 2014 at 9:30 pm

      Thank you! Me too. Every fall I enjoy many dishes and treats made from pumpkin.

      Reply
  14. Sugar et al.

    October 30, 2014 at 12:42 am

    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.

    Reply
    • Denise Browning

      October 30, 2014 at 8:30 am

      Thank you, Sonali! This is a favorite of mine, one of those dishes that one eat again and again.

      Reply
  15. Liz

    November 1, 2014 at 8:23 pm

    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

    Reply
    • Denise Browning

      November 2, 2014 at 2:18 pm

      Thank you, Liz! Yours will look beautiful and also will taste amazing as well. xo

      Reply
  16. Raymund

    November 3, 2014 at 12:39 pm

    5 stars
    Wow I love this types of soup specially during cold weather, its such a very comforting dish

    Reply
    • Denise Browning

      November 3, 2014 at 7:57 pm

      Thank you, Raymund! Yes, they are quite comforting. Soup is one of my fave fall/winter dishes.

      Reply
  17. Little Cooking Tips

    November 3, 2014 at 2:53 pm

    5 stars
    Denise this soup is perfect for this time of year!! Looks delicious! 🙂

    Reply
    • Denise Browning

      November 3, 2014 at 7:59 pm

      Thanks to both of you. I love this so much that I made it again, but this time with butternut squash leftovers.

      Reply
  18. Claudia @Breakfast Drama Queen

    November 12, 2014 at 11:02 pm

    This looks and sounds amazing! I never would’ve thought of adding Greek yogurt to soup!

    Reply
    • Denise Browning

      November 13, 2014 at 8:24 am

      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.

      Reply
  19. Anna @ shenANNAgans

    November 19, 2014 at 6:27 pm

    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. 🙂

    Reply
    • Denise Browning

      November 19, 2014 at 7:42 pm

      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.

      Reply
  20. John / Kitchen Riffs

    November 18, 2020 at 9:16 am

    This looks terrific — love pumpkin in soup. Thanks!

    Reply
  21. 2pots2cook

    November 18, 2020 at 11:21 am

    5 stars
    Sounds great ! Pinning to make ! Thank you and be safe ! 🙂

    Reply
    • Denise Browning

      November 18, 2020 at 8:35 pm

      Thank you! I hope you have enjoyed our vegan pumpkin soup.

      Reply
  22. Josiah - DIY Thrill

    November 18, 2020 at 12:35 pm

    This creamy pumpkin soup is perfect for those chilly Fall nights!

    Reply
    • Denise Browning

      November 18, 2020 at 8:34 pm

      Indeed! A healthy and creamy soup ideal for chilly Fall nights.

      Reply

Trackbacks

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    […] Healthy Creamy Pumpkin Soup […]

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  2. Easy Pumpkin Bread Recipe (Better than Starbuck's) - Easy and Delish says:
    October 15, 2020 at 3:13 pm

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I'm a professional Chef with an expertise in Brazilian food. I am also a busy mom of two girls, living in Texas. Here you will find budget-friendly, healthy Brazilian and Global Recipes made Easy and Delish! I'd love to help you feed your family healthy dinners (many low carb) with a few splurges because life is all about balance! Join our community and happy cooking!

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