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close up of a bowl of vegan pumpkin soup drizzled with coconut milk
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5 from 9 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
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories164 kcal
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
  • 1-½ 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

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

** 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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