Craving a bowl of creamy, comforting soup this fall? Look no further! This vegan pumpkin soup recipe is incredibly easy to make and packed with flavor. The secret ingredient? Roasting the pumpkin with warm spices. Get ready for a delicious and healthy meal that’s perfect for chilly evenings.
Why You’ll Love This Vegan Pumpkin Soup Recipe
This isn’t just any pumpkin soup recipe; it’s got a little something extra that elevates it to the next level.
Roasting is key. Roasting the pumpkin with cinnamon, nutmeg, and ginger intensifies its natural sweetness and creates a deeper, more complex flavor profile that you just can’t get from boiling or steaming. This process kickstarts the Maillard reaction, developing rich, savory notes.
Easy to make. Despite the gourmet flavor, this recipe is surprisingly simple and straightforward, perfect for a weeknight meal.
Comforting and flavorful. The warm spices and creamy texture make this soup incredibly comforting and satisfying.
Healthy and vegan. This soup is packed with nutrients and is a great way to enjoy a healthy vegan meal. It’s also naturally gluten-free.
Ingredients Needed
- 1 Tbsp Coconut Oil (or other oil)
- 1 Medium Onion (White, Yellow or Brown, chopped)
- 2 Cloves Garlic (crushed)
- 1 tsp Ginger (minced or finely chopped)
- 1 tsp Thyme
- 1/2 tsp Cayenne Pepper
- 9 cups Pumpkin (2.2lb/1kg peeled and cubed)
- 14 ounce Can Coconut Cream (400ml, Unsweetened)
- 1 and 1/2 cups Vegetable Stock/Broth (360ml)
- Salt and Pepper to taste
Ingredient Notes & Substitutions
Pumpkin: I prefer using sugar pumpkins or butternut squash for this soup, as they have a naturally sweet and creamy texture. You can also use other varieties like Hubbard or even canned pumpkin puree. If using canned, reduce the vegetable stock by about 1/2 cup to compensate for the added moisture. Make sure to pick a pumpkin that feels heavy for its size and has a deep orange color.
Coconut Cream: Coconut cream adds richness and creaminess to the soup. Be sure to use full-fat, unsweetened coconut cream. For a lighter option, you can substitute with a creamy almond milk, but the flavor will be slightly different. If you’re looking for other vegan options, you might enjoy trying an easy homemade oat milk recipe.
Spices: The combination of ginger, thyme, and cayenne pepper adds warmth and depth to the soup. Feel free to adjust the amounts to your liking. A pinch of nutmeg or cinnamon would also be delicious.
Vegetable Broth: Use a good quality vegetable broth for the best flavor. I often use low-sodium broth to control the saltiness of the soup. Homemade vegetable broth is always a great option too!
Coconut Oil: I like the subtle sweetness that coconut oil brings, but olive oil or another neutral oil works just as well if you prefer to avoid the coconut flavor. Using a high-quality oil is always important for optimal flavor. If you’re interested in the science of cooking oils, Harvard’s School of Public Health offers a comprehensive overview.
How to Make Vegan Pumpkin Soup
Step 1: Sauté the Aromatics
Heat the coconut oil in a large pot over medium heat. Add the chopped onion, garlic, and ginger. Sauté until the onions are softened and fragrant, about 5 minutes. Keep the heat low to avoid burning the garlic!
Step 2: Add the Spices
Add the thyme and cayenne pepper and sauté for another minute until fragrant. This step helps to bloom the spices and release their flavors.
Step 3: Combine and Simmer
Add the roasted pumpkin (make sure you roast it with some spices!), coconut cream, and vegetable stock to the pot. Bring to a boil, then reduce heat to low. If you forgot to add the spices to the roasting pumpkin then add 1/2 tsp cinnamon, 1/4 tsp nutmeg, and 1/4 tsp ginger
Step 4: Simmer Until Tender
Simmer until the pumpkin is very soft and easily pierced with a fork, about 15-20 minutes.
Step 5: Blend Until Smooth
Use an immersion blender to blend the soup until smooth and creamy right inside the pot. If you’re using a regular blender, carefully transfer the hot soup in batches to the blender and blend until smooth. Be cautious when blending hot liquids; start on low speed and vent the lid.
Step 6: Season to Perfection
Season with salt and pepper to taste. Adjust spices as needed to reach your preferred flavor profile.
Step 7: Serve and Enjoy
Ladle the vegan pumpkin soup into bowls and garnish with pumpkin seeds, a drizzle of coconut cream, or fresh thyme, if desired.
Roasting the Pumpkin: The Key to Unlocking Flavor
Roasting the pumpkin is absolutely essential for the best flavor in this soup. It’s a simple step that makes a huge difference!
To roast the pumpkin, preheat your oven to 400°F (200°C). Cut the pumpkin into even-sized pieces to ensure uniform roasting. Toss the pumpkin with a mixture of cinnamon, nutmeg, and ginger (about 1/2 teaspoon of cinnamon, 1/4 teaspoon each of nutmeg and ginger per pumpkin). Spread the pumpkin in a single layer on a baking sheet and roast for 25-30 minutes, or until fork-tender. The roasting process allows the natural sugars in the pumpkin to caramelize, creating a richer, sweeter flavor. This is due to the Maillard reaction, a chemical reaction between amino acids and reducing sugars that gives browned food its distinctive flavor.
Roasting enhances the natural sweetness and caramelization of the pumpkin, adding depth and complexity to the soup. The spices infuse the pumpkin with warm, aromatic notes. You’ll know the pumpkin is fully roasted when it’s easily pierced with a fork and slightly caramelized around the edges.
For a shortcut, you can use pumpkin pie spice blend instead of individual spices.
While canned pumpkin can work in a pinch, fresh pumpkin provides a superior flavor and texture that is well worth the effort. You can learn more about the nutritional value of pumpkin on the USDA FoodData Central website.
Pro Tips & Troubleshooting
Pro Tips
- Use high-quality vegetable broth for the best flavor.
- Add a squeeze of lemon or lime juice to brighten the flavors.
- Toast pumpkin seeds for a nutty garnish.
- Season properly; taste and adjust as needed.
- Add a pinch of sugar to boost sweetness if needed.
- Adjust consistency by adding more broth or simmering to reduce.
Common Mistakes to Avoid
- Burning the garlic and onion (sauté on low heat).
- Not roasting the pumpkin long enough (it should be fork-tender).
- Over-blending the soup (can make it gummy).
- Not seasoning adequately.
- Adding spices without measuring first.
Serving & Storage
Serving Ideas
- Serve with crusty bread or grilled cheese sandwiches.
- Top with toasted pumpkin seeds, coconut cream, croutons, or fresh herbs (thyme, parsley).
- Serve as a starter or a light meal.
- Garnish with pumpkin seeds and a sprinkle of thyme and black pepper.
- Serve with some crusty rolls for dipping, or if you’re gluten-free then use gluten-free bread or some large lettuce leaves for dipping.
Storage and Make-Ahead
- Store leftover soup in the refrigerator for up to 3-4 days.
- Cool completely before freezing in airtight containers for up to 2-3 months.
- Reheat the soup on the stovetop or in the microwave until heated through.
Conclusion
This vegan pumpkin soup recipe is a testament to how simple ingredients and a smart technique (roasting!) can create a truly exceptional dish. It’s easy enough for beginners and flavorful enough to impress even the most discerning palates. Don’t be afraid to experiment with different toppings and variations to make it your own. Share this recipe with your friends and family, and be sure to explore other fall-inspired dishes for more seasonal inspiration! If you’re looking for more soup recipes, consider checking out some hearty winter soup recipes.
FAQ
What type of pumpkin is best for this soup?
Butternut squash and sugar pumpkins are my favorites because they have a naturally sweet and creamy texture. Hubbard squash also works well.
Can I use canned pumpkin puree instead of fresh pumpkin?
Yes, you can! Use the same amount (about 9 cups). You may need to reduce the amount of vegetable broth to achieve your desired consistency.
How do I adjust the level of spiciness?
Start with a small amount of cayenne pepper (1/4 teaspoon) and add more to taste. You can also add a pinch of red pepper flakes for extra heat. You can also leave it out entirely.
How can I thicken the soup if it’s too thin?
Simmer the soup uncovered for a longer period to allow some of the liquid to evaporate. Alternatively, you can mix a tablespoon of cornstarch with a tablespoon of cold water to make a slurry and whisk it into the soup while simmering until thickened.
What are some good toppings and pairings for vegan pumpkin soup?
Toasted pumpkin seeds, coconut cream, croutons, fresh herbs (thyme, parsley), and a drizzle of olive oil are all great toppings. Serve with crusty bread, grilled cheese sandwiches, or a side salad for a complete meal. For a different twist, try serving it alongside best macaroni salad for a delightful contrast in flavors and textures.
How long can I store the soup and how should I reheat it?
Store leftover soup in the refrigerator for up to 3-4 days. Reheat on the stovetop or in the microwave until heated through.
Vegan Pumpkin Soup Recipe: Roasted for Extra Flavor
Ingredients
Equipment
Method
- Heat the coconut oil in a large pot over medium heat. Add the chopped onion, garlic, and ginger. Sauté until the onions are softened and fragrant, about 5 minutes. Keep the heat low to avoid burning the garlic!
- Add the thyme and cayenne pepper and sauté for another minute until fragrant. This step helps to bloom the spices and release their flavors.
- Add the roasted pumpkin (make sure you roast it with some spices!), coconut cream, and vegetable stock to the pot. Bring to a boil, then reduce heat to low. If you forgot to add the spices to the roasting pumpkin then add 1/2 tsp cinnamon, 1/4 tsp nutmeg, and 1/4 tsp ginger
- Simmer until the pumpkin is very soft and easily pierced with a fork, about 15-20 minutes.
- Use an immersion blender to blend the soup until smooth and creamy right inside the pot. If you're using a regular blender, carefully transfer the hot soup in batches to the blender and blend until smooth. Be cautious when blending hot liquids; start on low speed and vent the lid.
- Season with salt and pepper to taste. Adjust spices as needed to reach your preferred flavor profile.
- Ladle the vegan pumpkin soup into bowls and garnish with pumpkin seeds, a drizzle of coconut cream, or fresh thyme, if desired.
- To roast the pumpkin, preheat your oven to 400°F (200°C). Cut the pumpkin into even-sized pieces to ensure uniform roasting. Toss the pumpkin with a mixture of cinnamon, nutmeg, and ginger (about 1/2 teaspoon of cinnamon, 1/4 teaspoon each of nutmeg and ginger per pumpkin). Spread the pumpkin in a single layer on a baking sheet and roast for 25-30 minutes, or until fork-tender. The roasting process allows the natural sugars in the pumpkin to caramelize, creating a richer, sweeter flavor. This is due to the Maillard reaction, a chemical reaction between amino acids and reducing sugars that gives browned food its distinctive flavor.
Notes
Lia Monet is a food blogger, recipe developer, and the founder of EasyAsMeals, a food blog focused on easy recipes, quick dinners, and everyday home cooking. She creates tested, family-friendly recipes using simple ingredients to help busy families cook affordable and delicious meals at home.
