Vegan Pumpkin Cream Soup

Warm, comforting, and packed with fall flavors, this Vegan Pumpkin Cream Soup is a cozy bowl of creamy perfection. Made with velvety pumpkin puree, rich coconut milk, and spiced with cinnamon, nutmeg, and ginger, this plant-based soup strikes the perfect balance of savory and sweet with a hint of maple syrup. It’s a one-pot wonder that’s ready in just 30 minutes, making it an ideal option for a quick weeknight dinner or an impressive starter for autumn gatherings. Garnished with crunchy pumpkin seeds and fresh parsley, it’s as visually stunning as it is delicious. Not only is it dairy-free and gluten-free, but it's also brimming with the wholesome goodness of natural ingredients. Whether you're embracing fall flavors or simply craving a bowl of creamy comfort, this vegan pumpkin soup is a must-try!

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 cups pumpkin puree
• 1 can (13.5 oz) coconut milk
• 2 cups vegetable broth
• 1 medium, chopped onion
• 3 minced garlic cloves
• 1 tablespoon olive oil
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 0.25 teaspoon ground ginger
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon maple syrup
• 0.25 cup pumpkin seeds (optional, for garnish)
• 2 tablespoons, chopped fresh parsley (optional, for garnish)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes until it becomes translucent.

Step 3

Add the minced garlic and sauté for an additional 1 minute until fragrant.

Step 4

Stir in the pumpkin puree, vegetable broth, coconut milk, cinnamon, nutmeg, ginger, salt, and black pepper.

Step 5

Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes.

Step 6

After simmering, stir in the maple syrup.

Step 7

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

Step 8

Taste and adjust seasoning if needed.

Step 9

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

Nutrition Facts

Serving size	(1563.8g)

Amount per serving	% Daily Value*
Calories	1005.9

Total Fat 46.2g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 6.6g
Cholesterol 9.8mg	0%
Sodium 2437.3mg	0%
Total Carbohydrate 139.6g	0%
Dietary Fiber 24.5g	0%
Total Sugars 70.3g
Protein 23.4g	0%

Vitamin D 0IU	0%
Calcium 298.5mg	0%
Iron 12.3mg	0%
Potassium 2699.5mg	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: 38.9%

Protein: 8.8%

Carbs: 52.3%