Cream of Pumpkin or Squash Soup Vegan

Warm up with a comforting bowl of vegan Cream of Pumpkin or Squash Soup, a velvety blend of roasted pumpkin or squash, creamy coconut milk, and a hint of warming spices like cinnamon and nutmeg. This plant-based recipe is packed with flavor and easy to make, featuring caramelized vegetables that lend a natural sweetness and depth. Perfect for cozy fall evenings or holiday starters, this soup is delicately balanced with a splash of maple syrup and finished with optional toppings like toasted pumpkin seeds and fresh parsley for added texture and color. Ready in under an hour, this dairy-free, gluten-free dish is as nourishing as it is satisfying.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 900 grams Pumpkin or squash (peeled, seeded, and cubed)
• 2 tablespoons Olive oil
• 1 large Yellow onion (diced)
• 3 Garlic cloves (minced)
• 750 milliliters Vegetable broth
• 400 milliliters Coconut milk (full-fat)
• 0.5 teaspoons Ground cinnamon
• 0.25 teaspoons Ground nutmeg
• 1 teaspoons Salt
• 0.5 teaspoons Black pepper
• 1 tablespoons Maple syrup
• 2 tablespoons Pumpkin seeds (optional, for garnish)
• 2 tablespoons Fresh parsley (optional, for garnish)

Directions

Step 1

Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper.

Step 2

Spread the cubed pumpkin or squash evenly on the baking sheet, drizzle with 1 tablespoon of olive oil, and season lightly with salt and pepper. Roast for 25-30 minutes or until the vegetables are tender and caramelized, flipping halfway through.

Step 3

In a large pot or Dutch oven, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 5-7 minutes until soft and translucent.

Step 4

Add the minced garlic to the pot and cook for another minute, stirring frequently to avoid burning.

Step 5

Transfer the roasted pumpkin or squash to the pot and pour in the vegetable broth. Bring the mixture to a gentle simmer and allow it to cook for 10 minutes, allowing the flavors to meld.

Step 6

Using an immersion blender, blend the soup directly in the pot until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and puree until smooth, then return it to the pot.

Step 7

Stir in the coconut milk, ground cinnamon, ground nutmeg, salt, black pepper, and maple syrup. Heat the soup over low heat for another 5 minutes, ensuring it is warmed through without boiling.

Step 8

Taste and adjust seasonings as needed. If the soup is too thick for your liking, thin it out with a bit more vegetable broth or water.

Step 9

Serve hot, garnished with pumpkin seeds and fresh parsley if desired.

Nutrition Facts

Serving size	(2377.8g)

Amount per serving	% Daily Value*
Calories	1969.7

Total Fat 140.6g	0%
Saturated Fat 93.9g	0%
Polyunsaturated Fat 4.9g
Cholesterol 0mg	0%
Sodium 4222.1mg	0%
Total Carbohydrate 171.3g	0%
Dietary Fiber 28.6g	0%
Total Sugars 73.9g
Protein 38.7g	0%

Vitamin D 0IU	0%
Calcium 461.0mg	0%
Iron 26.6mg	0%
Potassium 6035.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.1%

Protein: 7.4%

Carbs: 32.5%