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Vegan Creamy Pumpkin Soup Recipe

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 164 kcal
Course: Main Course
Cuisine: American

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)

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Let it cook over medium heat for 5 additional minutes.
  4. Add the coconut milk (or yogurt or heavy cream), and cook for an additional minute.
  5. 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!
  6. 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.
  7. 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.
  8. Purée the pumpkin mixture in a blender or with an immersion blender until creamy with the coconut milk (or yogurt or heavy cream).
  9. 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

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

% 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.