Creamy Vegan Pumpkin Soup


Boy oh boy do I have something tasty (and super easy) for you today. I've said it before and I'll say it again. Soup is my jam. It's one of my absolute favorite foods. And this time of year there is nothing better than a piping hot bowl of creamy, comforting soup. Add pumpkin to the mix and WHOA...can it even get any better? 

Yep, that's right...





This soup hits all the right notes. It's got a hint of sweet and a pinch of spice (and everything nice!). I was originally going to buy sugar pumpkins and roast them the old fashioned way but was running out of daylight (#bloggerprobz) and needed to do something quick. Canned pumpkin to the rescue! Luckily, I stocked up on canned pumpkin a few weeks ago when it was on sale at Whole Foods. Using canned pumpkin means this soup comes together lickity split. The only thing you really need to do is chop the onion, mince the garlic, and open a few cans. Easy peasy!

Pumpkin is one of the best known sources of beta carotene, a powerful antioxidant that gives orange vegetables and fruits their vibrant color. Beta-carotene is converted to vitamin A in the body once it is eaten. Studies show that consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration. 

Consuming one cup of cooked, canned pumpkin provides over 100% of our daily needs for vitamin A, about 20% of the daily value for vitamin C, and provides a good amount of vitamin E, riboflavin, potassium, copper, manganese, thaimin, iron, magnesium, and phosphorus. Not bad for this delicious squash! 

Not only is this soup easy, beautiful, and delicious, but it is incredibly nourishing and nutrient dense. It's one of those soups that tastes better the next day, and even better the day after.

It's like a (super delicious) gift that keeps giving! 

Creamy Vegan Pumpkin Soup

|Serves 4-5|


  • 1 Tbsp olive oil
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 cans 100% pumpkin puree (not pumpkin pie mix)
  • 2 cups low sodium vegetable stock
  • 1 can lite coconut milk
  • 1 Tbsp maple syrup
  • 2 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/4 tsp ground nutmeg
  • 1 tsp sea salt 
  • pinch of cayenne pepper (optional)

Optional toppings

  • Pepitas
  • Cashew cream (check out this easy recipe)
  • Sprinkle of hot sauce


  1. Heat olive oil in a large pot over medium-high heat and add onion and garlic. Cook for about 3-5 minutes, until onions become translucent. 
  2. Carefully stir in the pumpkin, vegetable stock, coconut milk, maple syrup, ginger, cinnamon, nutmeg, salt, and cayenne (if using). 
  3. Bring to a boil, then turn the heat to low and simmer for about 20 minutes, until the soup has reduced and thickened slightly.
  4. Puree with an immersion blender or in a stand blender until very smooth. Garnish with pepitas, cashew cream, and hot sauce. 
  5. Enjoy!