Hello, Fall! This easy vegan pumpkin soup is the perfect comforting bowl for the colder season. Ready in 30 minutes, it is deliciously hearty and nourishes from within.
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This pumpkin soup proves that you don’t need a lot of ingredients to make a delicious dish. With pumpkin as the main star, the focus is to counterpart the slightly sweet flavour of the fruit vegetable and give it a spicy spin. The result: Subtly sweet meets spicy in a flavourful and creamy marriage.
Pumpkin soup without cream
The best part? No heavy cream is needed to get the creamy consistency. If using the ideal ratio of pumpkin and liquid, the soup will be creamy without adding some heavy cream. I used vegan cream as a topping in this recipe for the eye, but that is totally optional.
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.
Ingredients
- 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 savoury 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 – The spice complements starchy vegetables well and makes for an earthy flavour.
- Nutmeg – I always have a whole nutmeg at home and freshly grate it. The flavour is so much better than when using already grated nutmeg.
- Salt and pepper – Season according to taste.
Instructions
Cut the pumpkin, peel (optional) and remove the seeds. Then dice 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.
Add pumpkin, garlic, ginger, nutmeg, and season with salt and pepper. Roast for a couple of seconds.
Add the bay leaf and pour in the vegetable stock.
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.
Serve with your toppings of choice, and enjoy.
Topping ideas
Use different toppings to add other flavours and make for an impressive-looking bowl:
- Vegan double cream
- Fresh herbs (e.g. parsley, cilantro, rosemary)
- Microgreens
- Sesame Seeds
- Flaxseeds
- Chia Seeds
Tips and substitutions
- Use other vegetables: You can make this soup with other starchy vegetables like potatoes, carrots, sweet potatoes and turnips. Or try a combination of your favourite ones.
- Roast before cooking: Roast the ingredients before adding the vegetable soup to intensify the flavour of the vegetables and spices.
- Add more or less vegetable soup: Adjust the amount of vegetable soup depending on how thick you want the soup to be.
- Meal-prep favourite: This Easy Vegan Pumpkin Ginger Soup is quick to prepare and the ideal meal-prep dish. Make a big pot on the weekend and have a nourishing and balanced meal for the whole week.
Recipe FAQs
Yes, also try this soup with other eatable options like butternut squash.
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.
📖 Recipe
Vegan Pumpkin Soup
Ingredients
- 500-600 g pumpkin (1.3 lb)
- 1 medium onion
- 2 garlic cloves
- 2 tablespoon vegetable oil
- 500 ml vegetable stock (17 oz)
- 1 teaspoon fresh ginger (grated)
- 1 dried bay leaf
- pinch of nutmeg (ground)
- salt and pepper to taste
Instructions
- Cut the pumpkin, peel (optional) and remove the seeds. Then dice 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 a couple of seconds, 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 with salt and pepper again if needed.
- Serve with your toppings of choice, and enjoy.
Notes
- Adjust the amount of vegetable soup depending on how thick you want the soup to be.
- Store any leftovers of this soup in an airtight container and keep it in the fridge for up to 5 days. You can also store it in the freezer for up to 3 months.
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!