Vegan Creamy Pumpkin Soup Recipe
User Reviews
5.0
27 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
30 mins
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Servings
4 people
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Calories
164 kcal
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Course
Main Course
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Cuisine
American
Vegan Creamy Pumpkin Soup Recipe
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Vegan creamy pumpkin soup recipe for a comforting Fall dinner that can be made either on the stovetop or in the pressure cooker. It’s keto, gluten-free, low calorie, quick and easy, and so delish.
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Ingredients
- 2 tablespoons olive oil plus more for drizzling
- 1 small yellow onion chopped
- 1-½ pounds pumpkin seeded, peeled, and cut into cubes (pumpkin can be precooked or raw)
- Salt and freshly ground black pepper to taste
- 2 ½ cups vegetable broth or chicken broth if not on a vegan diet
- ½ cup canned coconut milk plain yogurt or heavy cream if you are not on a vegan diet
- freshly grated Parmesan cheese OPTIONAL (only if not on a vegan diet)
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Instructions
- On the stovetop: Heat a medium pot over medium heat, add the oil, sweat the onion for 3 minutes, and then cook the pumpkin for 2 minutes. Stir in salt, pepper, and vegetable broth.
- Cook on medium-high heat for about 5-8 minutes (or until the pumpkin is fork-tender if starting from raw). Purée the pumpkin mixture in a blender or with an immersion blender until creamy.
- Let it cook over medium heat for 5 additional minutes.
- Add the coconut milk (or yogurt or heavy cream), and cook for an additional minute.
- Remove the soup from the heat. Serve topped with a drizzle of olive oil and roasted and salted pepitas (and Parmesan cheese if you are not on a vegan diet). Enjoy!
- In the Instant Pot: Press the sauté function and let it heat for about 4-5 minutes. Add the oil, sweat the onion for 3 minutes, and then cook the pumpkin for 2 minutes. Stir in salt, pepper, and vegetable broth.
- Cancel sauté, lock the lid, and secure the valve. Press the soup button and manually set it to 10 minutes. It will cook at high pressure. As soon as the cooking time comes to an end, do a quick release.
- Purée the pumpkin mixture in a blender or with an immersion blender until creamy with the coconut milk (or yogurt or heavy cream).
- Serve topped with a drizzle of olive oil and roasted and salted pepitas (and Parmesan cheese if you are not on a vegan diet). Enjoy! Take a look at how pressure cookers work for making variations of this soup and other recipes.
Notes
- Storage
- Store leftovers for this homemade vegan pumpkin soup in an airtight container in the fridge for up to 3 days. Freeze for up to 3 months if not using dairy!
- Once thawed and reheated, dairy can make this creamy soup gritty. If you intend to freeze it, let the dairy out and add only when reheating over low heat.
Nutrition Information
Show Details
Calories
164kcal
(8%)
Carbohydrates
10g
(3%)
Protein
2g
(4%)
Fat
14g
(22%)
Saturated Fat
7g
(35%)
Sodium
594mg
(25%)
Potassium
312mg
(9%)
Fiber
1g
(4%)
Sugar
5g
(10%)
Vitamin A
5140IU
(103%)
Vitamin C
8mg
(9%)
Calcium
23mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 164 kcal
% Daily Value*
| Calories | 164kcal | 8% |
| Carbohydrates | 10g | 3% |
| Protein | 2g | 4% |
| Fat | 14g | 22% |
| Saturated Fat | 7g | 35% |
| Sodium | 594mg | 25% |
| Potassium | 312mg | 7% |
| Fiber | 1g | 4% |
| Sugar | 5g | 10% |
| Vitamin A | 5140IU | 103% |
| Vitamin C | 8mg | 9% |
| Calcium | 23mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
27 reviews
Excellent
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