Dairy-Free Pumpkin Cream Soup

Cozy up with a bowl of velvety Dairy-Free Pumpkin Cream Soup, a wholesome and flavorful twist on a classic comfort dish. This simple yet elegant recipe combines the natural sweetness of pumpkin puree with the creamy richness of coconut milk, creating a delightfully smooth texture without any dairy. Aromatic spices like cinnamon, nutmeg, and ginger infuse every spoonful with warm, autumn-inspired flavors, while a hint of maple syrup adds subtle sweetness. The soup is finished with toasted pumpkin seeds for a satisfying crunch, making it as visually stunning as it is delicious. Ready in just 40 minutes, this plant-based, gluten-free recipe is perfect for weeknight dinners, cozy gatherings, or as a festive holiday starter.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups Pumpkin puree
• 1 cup Coconut milk
• 2 cups Vegetable broth
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 Garlic cloves, minced
• 1 teaspoon Ground cinnamon
• 0.5 teaspoon Ground nutmeg
• 0.5 teaspoon Ground ginger
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Maple syrup
• 0.25 cup Pumpkin seeds, toasted (for garnish)

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the chopped onion and cook until the onion is translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Add the pumpkin puree, vegetable broth, coconut milk, cinnamon, nutmeg, ginger, salt, and black pepper to the pot. Stir to combine.

Step 5

Bring the mixture to a gentle simmer, then reduce the heat to low.

Step 6

Allow the soup to cook for about 20 minutes, stirring occasionally.

Step 7

Add the maple syrup and stir to incorporate.

Step 8

Using an immersion blender, blend the soup directly in the pot until smooth and creamy. If you do not have an immersion blender, carefully transfer the soup in batches to a blender, blend until smooth, and return it to the pot.

Step 9

Taste the soup and adjust the seasoning if necessary.

Step 10

Ladle the soup into bowls and garnish with toasted pumpkin seeds before serving. Serve warm.

Nutrition Facts

Serving size	(1396.8g)

Amount per serving	% Daily Value*
Calories	1062.9

Total Fat 60.0g	0%
Saturated Fat 11.8g	0%
Polyunsaturated Fat 7.9g
Cholesterol 9.8mg	0%
Sodium 3594.5mg	0%
Total Carbohydrate 123.1g	0%
Dietary Fiber 24.5g	0%
Total Sugars 58.0g
Protein 22.5g	0%

Vitamin D 0IU	0%
Calcium 292.0mg	0%
Iron 12.5mg	0%
Potassium 2482.2mg	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: 48.1%

Protein: 8.0%

Carbs: 43.9%