This savory pumpkin soup without cream transforms the season's favorite vegetable into an aromatic and creamy bowl of goodness, perfect for celebrating fall.
What better way to embrace the season than with a warm, comforting bowl of Vegan Pumpkin Soup. Bursting with the earthy sweetness of pumpkin, enhanced by aromatic spices, this savory pumpkin soup without cream is a delicious celebration of the season. The best part? No heavy cream is needed to get the creamy consistency.
Whether you're a dedicated vegan or simply looking to savor the flavors of fall, this vegan pumpkin soup is a delicious and comforting choice. The combination of pumpkin, onion, garlic, ginger, and a touch of nutmeg will soothe your soul on cold days.
If you like this comforting fall soup, try this deliciously healthy curried carrot ginger soup (with coconut milk), cauliflower soup with chorizo chips, and white wine celery root soup.
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Why you'll love this recipe
- Flavorful and comforting – This savory pumpkin soup is a bowl of pure comfort. It combines the rich, earthy flavors of pumpkin with the warmth of ginger and the aromatic touch of nutmeg. So, each spoonful is like a cozy hug for your taste buds.
- Autumn in a bowl – With its warm color and comforting flavors, this pumpkin soup captures the essence of autumn. It's the perfect way to celebrate the season and enjoy its beautiful harvest.
- Plant-based delight – Whether you're a dedicated vegan or simply looking to incorporate more plant-based meals into your meal plan, this recipe is a fantastic choice.
- Crowd-pleaser – Whether you're hosting a fall dinner party or want to impress your family and friends, this soup is a crowd-pleaser.
- Meal-prep favorite – Make a big batch and freeze portions for later. This soup reheats beautifully, making it a convenient option for busy weeknights.
Ingredient notes
- Pumpkin – I used Hokkaido pumpkin, but it would also work with butternut squash or other types of pumpkin.
- Yellow onion – No hearty soup does without onion, like this pumpkin soup.
- Garlic – The garlic goes so well with the onion and makes for an extra savory soup.
- Vegetable oil – I use a neutral-tasting oil like rapeseed oil, but you can also use olive oil.
- Vegetable stock – Homemade, store-bought, or vegetable stock cubes work in this recipe.
- Ginger – Freshly grated ginger adds some spice and boosts the immune system.
- Bay leaf – Use a dried bay leaf and remove it before you purée the soup.
- Nutmeg – I always have a whole nutmeg in my spice rack and freshly grate it. The flavor is so much better than the already grated nutmeg.
- Salt and pepper – Season according to taste.
Tips and substitutions
- Sauté well – Don't rush the sautéing step with onions, garlic, and spices. Sautéing them until they're fragrant and slightly caramelized will enhance the overall taste of the soup.
- Adjust the consistency – You can control the thickness of the soup by adding more or less vegetable stock. If it's too thick, add more stock or water. If the soup is too thin, simmer it uncovered for a bit longer to reduce.
- Season gradually – Start with a small amount of salt and pepper and adjust the seasoning later. Overseasoning can be hard to correct.
- Blend carefully – Hot liquids can splatter, so blend in batches if necessary and allow the soup to cool slightly beforehand.
- Pumpkin alternatives – If you can't find fresh pumpkins, butternut squash or sweet potatoes can be excellent alternatives.
- Spice variations – Get creative with your spices. You can experiment with additions like cumin, cinnamon, or a pinch of curry powder for a different taste.
How to make a pumpkin soup
Step 1: Cut the pumpkin, peel (optional), and remove the seeds. Then, dice the pumpkin into bite-sized chunks. Peel and chop the onion and mince the garlic.
Step 2: Heat vegetable oil in a pot on medium heat. Add onion and roast for about a minute, stirring occasionally.
Step 3: Now add the pumpkin and roast for another minute. Season with garlic, ginger, nutmeg, salt and pepper. Roast for about a minute and add the bay leaf.
Step 4: Pour in the vegetable stock and stir. Cover the soup with a lid and bring it to a boil. Let it cook on medium to low heat for about 15 to 20 minutes until the pumpkin is tender.
Step 5: Remove from the heat and take the bay leaf out. Blend the soup using an immersion blender or transfer the soup into a blender and blend until smooth. Season again with salt and pepper if needed, and serve.
Expert tip
For an extra layer of depth, add a splash of citrus. A small amount of fresh lemon, added just before serving, provides a fresh contrast to the rich and earthy pumpkin.
Topping ideas
Use different toppings to add other flavor and make for an impressive-looking bowl:
- Fresh herbs (e.g. parsley, cilantro, rosemary)
- Microgreens
- Sesame Seeds
- Pumpkin seeds
- Flaxseeds
- Chia Seeds
What to serve with pumpkin soup
- Crusty bread – A slice of warm, crusty bread or these homemade pita chips are perfect for dipping and sopping up the delicious soup.
- Side Salad – Serve the pumpkin soup with a salad like this smoked salmon cucumber salad made with lemon herb vinaigrette dressing. It adds freshness and makes for a great lunch or dinner.
- Roasted vegetables – Roasted vegetables, such as these air fryer roasted carrots or herb-roasted butternut squash, add texture and flavor to the pumpkin soup.
- Fruit platter – A platter of fresh, seasonal fruits like this stone fruit salad provides a refreshing and sweet contrast to the savory soup.
- Toasted pumpkin seeds – Toasted pumpkin seeds make for a crunchy topping for pumpkin soup. Sprinkle them on top just before serving.
- Spiced chickpeas – These paprika-roasted chickpeas are a crunchy and protein-packed snack on the side to eat with the soup.
Recipe FAQs
You can use canned pumpkin puree as a substitute for fresh pumpkin. Canned pumpkin puree is readily available in most grocery stores and can save you time and effort in the kitchen.
Store any leftovers of this soup in an airtight container and keep it in the fridge. You can also freeze the soup. Let it cool first and freeze in individual portions to have on hand. When eating, reheat it in the microwave or a pot.
Store the soup in the fridge for up to 5 days or in the freezer for up to 3 months.
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📖 Recipe
Savory Pumpkin Soup Without Cream
Ingredients
- 500-600 g pumpkin (1.3 lb)
- 1 medium onion
- 2 garlic cloves
- 2 tablespoon vegetable oil (e.g. rapeseed oil)
- 500 ml vegetable stock (17 oz)
- 1 teaspoon fresh ginger (grated)
- 1 dried bay leaf
- pinch of nutmeg (freshly grated)
- ¼ teaspoon salt
- pepper to taste
Instructions
- Cut the pumpkin, peel (optional), and remove the seeds. Then, dice the pumpkin into bite-sized chunks. Peel and chop the onion and mince the garlic.
- Heat vegetable oil in a pot on medium heat. Add onion and roast for about a minute, stirring occasionally. Now add the pumpkin and roast for another minute.
- Add garlic, ginger, nutmeg, and season with salt and pepper. Roast for about a minute. Add the bay leaf, and pour in the vegetable stock.
- Cover the soup with a lid and bring it to a boil. Let it cook on medium to low heat for about 15 to 20 minutes until the pumpkin is tender.
- Remove from the heat and take the bay leaf out. Blend the soup using an immersion blender or transfer the soup into a blender and blend until smooth. Season again with salt and pepper if needed, and serve.
Notes
- Sauté well – Don't rush the sautéing step with onions, garlic, and spices. Sautéing them until they're fragrant and slightly caramelized will enhance the overall taste of the soup.
- Adjust the consistency – You can control the thickness of the soup by adding more or less vegetable stock. If it's too thick, add more stock or water. If the soup is too thin, simmer it uncovered for a bit longer to reduce.
- Season gradually – Start with a small amount of salt and pepper and adjust the seasoning later. Overseasoning can be hard to correct.
- Blend carefully – Hot liquids can splatter, so blend in batches if necessary and allow the soup to cool slightly beforehand.
Nutrition
Nutritional values are estimates only calculated with the recipe calorie and nutrition calculator provided by verywellfit.com. The author of this website is not a nutritionist nor a doctor. All nutritional data provided in the recipes and correspondent blog posts are for informational purposes only. Do not use the information as nutritional or medical advice.
Doris says
This is an amazing soup!
It is easy to make and so so delicious! I just added a sip of coconut milk, as I had some left.
This fall I tried many pumpkins soup recipes, but this was by far THE BEST.
Yvonne says
Hey Doris,
so happy to hear that! I always try to develop recipes that only require a few ingredients, deliver all the flavour and are easy to make.
Thank you for sharing!