Vegan Creamy Pumpkin Soup Recipe
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 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
Description
The Vegan Creamy Pumpkin Soup begins by sautéing chopped yellow onion in olive oil, then cooking pumpkin cubes with seasoning and vegetable broth until tender. The cooked mixture is pureed until creamy, then returned to heat and combined with coconut milk. The soup is gently cooked further to blend flavors and achieve a smooth consistency. It may be garnished with a light drizzle of olive oil and salted roasted pepitas for a pleasant contrast in texture and added flavor. Parmesan cheese is an optional addition if not following a vegan diet.
This soup works well as a warm starter or light meal, offering comforting creaminess from coconut milk and natural sweetness from pumpkin. It suits cooler days and adds a touch of seasonal produce to the table.
Leftover soup can be refrigerated in an airtight container for up to 3 days, or frozen for up to 3 months if prepared without dairy. To avoid gritty texture, add dairy ingredients only upon reheating if frozen. This flexibility allows for making ahead and enjoying over multiple meals.
Ingredients
- 2 tablespoons olive oil plus more for drizzling
- 1 yellow onion chopped, small
- 1-½ pounds pumpkin seeded, peeled, and cut into cubes (pumpkin can be precooked or raw)
- salt freshly ground, to taste
- black pepper freshly ground, to taste
- 2 ½ cups vegetable broth or chicken broth if not on a vegan diet
- ½ cup coconut milk plain yogurt or heavy cream if you are not on a vegan diet, canned
- Parmesan Cheese OPTIONAL (only if not on a vegan diet, freshly grated
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
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- The soup can be frozen for up to 3 months if dairy ingredients are omitted before freezing.
- Add dairy such as yogurt or cream only upon reheating to prevent gritty texture.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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