Vegan creamy pumpkin soup recipe for a comforting Fall dinner that can be made either on the stovetop or in the pressure cooker just like our Instant Pot Potato Leek Soup. It’s keto, gluten-free, low calorie, quick and easy, and so delish… just like our Autumn squash soup!
Table of Contents
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 these roasted pumpkin seeds and 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 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 tablespoon 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, check out how to cut and peel 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 teaspoon 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 teaspoon 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 teaspoon of grated fresh ginger when sautéing the onion.
- Roasted pumpkin soup – before preparing the soup, mix the cubed pumpkin with 2-3 tablespoon 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:
- 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!
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
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.
Post first published on October 27, 2014.
John / Kitchen Riffs says
This looks terrific -- love pumpkin in soup. Thanks!
Anna @ shenANNAgans says
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. 🙂
Denise Browning says
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.
Claudia @Breakfast Drama Queen says
This looks and sounds amazing! I never would've thought of adding Greek yogurt to soup!
Denise Browning says
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.
Little Cooking Tips says
Denise this soup is perfect for this time of year!! Looks delicious! 🙂
Denise Browning says
Thanks to both of you. I love this so much that I made it again, but this time with butternut squash leftovers.
Raymund says
Wow I love this types of soup specially during cold weather, its such a very comforting dish
Denise Browning says
Thank you, Raymund! Yes, they are quite comforting. Soup is one of my fave fall/winter dishes.
Liz says
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
Denise Browning says
Thank you, Liz! Yours will look beautiful and also will taste amazing as well. xo
Sugar et al. says
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.
Denise Browning says
Thank you, Sonali! This is a favorite of mine, one of those dishes that one eat again and again.
Kiran @ KiranTarun.com says
Pumpkin soups has to be one of my favorite way of enjoying pumpkins every fall. This looks so delicious 🙂
Denise Browning says
Thank you! Me too. Every fall I enjoy many dishes and treats made from pumpkin.
Juliana says
I love this color of this pumpkin soup...and yes, Greek yogurt is a perfect as a garnish.
Have a great week Denise 😀
Denise Browning says
With so many treats for Halloween, we had to have this healthy meal. Thank you for stopping by.
Francesca says
A fruit!? Mind: blown. Tis the season for soup!
Denise Browning says
Yes, a fruit although I've always thought of pumpkin as a veggie. 🙂
marcela says
Oh! Your pumpkin soup looks delicious! I love the color... <3
Denise Browning says
Marcela: Thanks a lot! It has everything that I love.
Lail | With A Spin says
"tis the pumpkin season and the soup season. Adore your use of Greek yogurt in the soup. Makes it healthy.
Denise Browning says
Thanks, Lail! I love soups and think fall is one of the best seasons to have them.
Immaculate says
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!
Denise Browning says
Thank you for stopping by. I hope you and your son enjoy this which is a fave of mine.
Deb|EastofEdenCooking says
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!
Denise Browning says
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. 🙂
Shashi RunninSrilankan says
Denise - this soup sounds wonderful - simply adore your use of Greek yogurt in these!
Mi Vida en un Dulce says
We are going into Summer, but we have some nights that are still cold, this soup will be perfect then!!!
Denise Browning says
Here is autumn and days are chilly. I hope you can still try this nutritious soup.
Shashi RunninSrilankan says
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?
Denise Browning says
Thank you, Shashi! I intend to make a pumpkin flan although I don't have an exact date to post it here.
SallyBR says
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!
Denise Browning says
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!
Gourmet Getaways says
Oh yes, it's pumpkin month! I love all the creations that I see, including this hearty soup!
Gourmet Getaways
Denise Browning says
Me too!!!! Fall and winter are the seasons that soups are most consumed at my household and pumpkin, of course, is one of them.
Chris @ The Café Sucré Farine says
This looks so smooth and creamy Denise. I love veggie soups like this and yours looks like a winner.
Denise Browning says
Thanks, Chris! Yours served in the pumpkin shell looks amazing.