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.