Pumpkin Soup Vegan

Warm up with this velvety smooth Vegan Pumpkin Soup, a comforting fall-inspired recipe that's as nourishing as it is delicious. Made with creamy coconut milk, hearty pumpkin puree, and lightly spiced with cinnamon and nutmeg, this plant-based soup strikes the perfect balance of savory and subtly sweet flavors. A drizzle of maple syrup adds natural sweetness, while pumpkin seeds and fresh parsley provide the perfect crunch and vibrant garnish. Ready in just 40 minutes, this one-pot wonder is ideal for weeknight dinners or holiday starters. Gluten-free, dairy-free, and packed with wholesome ingredients, this autumnal classic will have everyone reaching for seconds!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 800 grams Pumpkin puree (canned or fresh)
• 400 ml Coconut milk (full-fat or light)
• 500 ml Vegetable broth
• 1 medium Onion, diced
• 3 cloves Garlic cloves, minced
• 1 tablespoon Olive oil
• 0.5 teaspoon Ground cinnamon
• 0.25 teaspoon Ground nutmeg
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 2 tablespoons Maple syrup
• 2 tablespoons Pumpkin seeds (optional, for garnish)
• 1 tablespoon Fresh parsley (optional, for garnish)

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 5-7 minutes until translucent.

Step 3

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

Step 4

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

Step 5

Bring the mixture to a simmer and let it cook for 15 minutes, stirring occasionally.

Step 6

Stir in the coconut milk and maple syrup, and continue to cook for another 5-7 minutes.

Step 7

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

Step 8

Taste and adjust seasoning if needed, adding more salt, pepper, or maple syrup to your preference.

Step 9

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

Nutrition Facts

Serving size	(1881.6g)

Amount per serving	% Daily Value*
Calories	1836.5

Total Fat 125.9g	0%
Saturated Fat 90.6g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 3648.2mg	0%
Total Carbohydrate 177.8g	0%
Dietary Fiber 41.9g	0%
Total Sugars 76.8g
Protein 35.1g	0%

Vitamin D 0IU	0%
Calcium 438.4mg	0%
Iron 27.5mg	0%
Potassium 4894.5mg	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: 57.1%

Protein: 7.1%

Carbs: 35.8%