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    Home > Recipes > Vegan Soup Recipes

    The Creamiest Vegan Pumpkin Soup

    Updated: Jan 2, 2025 | Published: Aug 27, 2021 | by Amanda |

    Skip to Recipe

    A vegan pumpkin soup without coconut milk!

    This dairy-free soup is deliciously creamy, simple to make and loaded with sweet pumpkin. Throw in some spices and you've got yourself a warming bowl of golden goodness.

    Bowls of pumpkin soup with crispy chickpea croutons.
    Jump to:
    • Why This Recipe Works
    • Ingredients & Substitutions
    • What is the Best Pumpkin For Pumpkin Soup?
    • Step-by-Step Guide
    • Recipe Variations
    • FAQs
    • Pumpkin Lovers! Try These Pumpkin Recipes
    • Make This Recipe
    • Leave a Comment

    Soup is the ultimate lazy girl's go-to and sometimes I am a proud lazy girl. Whether it's a creamy zucchini soup, vegan mushroom soup or my pumpkin lentil soup with ginger, I just love the ease of soup. It's simple, nourishing and the perfect tonic for busy lives.

    And this pumpkin soup is no different.

    Why This Recipe Works

    • It's naturally gluten and dairy-free.
    • We love how super silky and wonderful it is.
    • This soup isn't made with coconut milk so there is no hint of coconut flavour.
    • It's really really simple to make
    • It's kid-friendly and,
    • great for batch cooking.

    Ingredients & Substitutions

    To make the creamiest vegan pumpkin soup of your life, you'll only need a handful of ingredients.

    Labelled pumpkin soup ingredients.

    Pumpkin. You can use pretty much any type of eating pumpkin for this soup.

    Cashews. Raw cashews make this soup irresistibly thick and creamy. Only use raw cashews not roasted. If you aren't able to eat nuts, I have included a recipe variation below in the FAQs.

    Spices. This pumpkin soup is full of warm flavours from the cinnamon, nutmeg, cumin and smoked paprika. We only use a touch so the flavours are gentle just adding notes in the background.

    What is the Best Pumpkin For Pumpkin Soup?

    Australia. Common types perfect for pumpkin soup include Jap/Kent, Queensland Blue, Jarradale or Butternut Pumpkin (that's butternut squash in the US)

    Here in Australia I tend to use Jap/Kent variety but that's because it's handy to me. Any type of edible pumpkin or butternut pumpkin will work.

    US. Sugar pumpkin or butternut squash is perfect here.

    Step-by-Step Guide

    You'll find full instructions and measurements in the recipe card at the bottom of the post.

    Step 1.

    Heat the oil in a large soup pot or saucepan. Add the sliced onion and sauté for 3-4 minutes or until the onion is soft.

    Step 2.

    Add the spices and continue cooking for another minute.

    Two food images with onions and spices cooking in a pot.

    Steps 3 and 4.

    After cooking for a minute, add the chopped pumpkin and cashews.

    Two food images with pumpkin and cashews in a pot.

    Steps 5 and 6.

    Stir to combine and add the vegetable stock. Bring the liquid up to a boil over medium heat. Reduce the heat to low-medium and cook the soup at a simmer for around 15-minutes or until the cashews and pumpkin are soft.

    Two food images with pumpkin soup cooking in a pot.

    Remove from the heat and allow the soup to cool slightly. Carefully transfer it to a blender and blend until completely smooth or blend in the pot with an immersion blender.

    Two bowls of soup on a set table with napkins.

    Recipe Variations

    Change up your roasted vegan pumpkin soup with these spice variations. Use these in place of the spices in the recipe.

    • Add a half teaspoon of curry powder to the pot with the stock for a curried pumpkin soup.
    • Sauté a tablespoon (or more to taste) of red curry paste with the onions for Thai red curry pumpkin soup. Add a clove of minced garlic and a thumb (1-inch) of finely grated ginger to the onions just before adding the pumpkin and cashews for an aromatic pumpkin and ginger soup.

    FAQs

    I can't eat nuts. What can I use instead of cashews?

    If you can't eat nuts, substitute them for a sweet potato (around 220g). Add cleaned and cubed sweet potato with the pumpkin to the soup. To make the soup creamy add two-thirds of a cup of dairy-free cream such as Oatly or Flora.

    How long will this soup store?

    To store your pumpkin soup, allow it to cool completely and store it in a sealed container in the refrigerator for 3-4 days.

    Can I freeze it?

    Yup. After blending, allow the soup to cool completely and transfer it to a freezer-proof container. Store in the freezer for up to 3 months.

    Pumpkin Lovers! Try These Pumpkin Recipes

    • A plate of waffles with a spoon
      Simple Vegan Pumpkin Waffles
    • A man holding a bowl of pumpkin soup.
      5-ingredient Pumpkin Lentil Soup
    • A little girl holding a pumpkin cupcake.
      Vegan Pumpkin Cupcakes
    • A roasting tray with stuffed butternut squash.
      Stuffed Butternut Squash (GF)

    Sign up to my newsletter and follow along on Facebook, Pinterest and Insta for all the latest news. If you like this recipe, please check out my cookbook "Great Vegan Meals for the Carnivorous Family" It's full of simple, carnivore-approved family recipes.

    Make This Recipe

    A bowl of pumpkin soup with crispy chickpeas.

    Vegan Pumpkin Soup Recipe

    A classic pumpkin soup that is anything but traditional, this vegan pumpkin soup is deliciously creamy, simple to make and loaded with warming flavours.
    5 from 9 votes
    Print Pin
    Course: Main | Soup
    Cuisine: American | Vegan
    Diet: Gluten Free | Vegan | Vegetarian
    Prep Time: 7 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 27 minutes minutes
    Servings: 5 serves
    Calories: 310kcal
    Author: Amanda Logan

    Ingredients 

    • 1.3 kg pumpkin 2.9lb (unpeeled weight) peeled and cubed
    • 2 tablespoon olive oil
    • 1 yellow (brown) onion peeled and finely sliced
    • ½ teaspoon ground cinnamon
    • ¼ teaspoon nutmeg
    • ¾ teaspoon ground cumin
    • 1 teaspoon smoked paprika
    • ½ teaspoon salt
    • ⅔ cup raw cashews
    • 3 ½ cups vegetable stock
    • ½ cup water optional

    Instructions

    • Heat the oil in a large soup pot or saucepan. Add the sliced onion and saute for 3 minutes or until the onion is soft.
    • Add the cinnamon, nutmeg, smoked paprika and salt to the onions and stir through for a minute before adding the pumpkin cubes and the cashews.
    • Pour in the stock and stir well.
    • Bring the heat up to high to bring the soup to a boil before reducing it to low-medium. Cook the pumkin soup at a simmer for around 15-minutes or until the cashews are soft and break apart easily.
    • Remove the soup from the heat and allow to it cool slightly before blending.
    • Transfer the soup carefully to a blender and blend until think and creamy. Add a touch of water if you would like to thin the soup out. Taste and season if needed. It's ready to serve. Enjoy.
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    Notes

    I can't eat nuts. What else can I use?
    If you can't eat nuts, substitute them for a small sweet potato (around 200g). Add the cleaned sweet potato with the pumpkin and add both to the soup. To make the soup super creamy add two-thirds of a cup of dairy-free milk.
    How long will this soup store?
    To store your pumpkin soup, allow it to cool completely and store it in a sealed container in the refrigerator for 3-4 days.
    Can I freeze it?
    Yup. After blending, allow the soup to cool completely and transfer it to a freezer-proof container. Store in the freezer for up to 3 months.
     

    Nutrition

    Calories: 310kcal | Carbohydrates: 46g | Protein: 9g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 1605mg | Potassium: 1940mg | Fiber: 4g | Sugar: 19g | Vitamin A: 45458IU | Vitamin C: 49mg | Calcium: 128mg | Iron: 6mg
    Tried It?I'd love to hear your feedback. Rate it & leave your feedback in the comments section below. Or you can tag @mygoodnesskitchen or hashtag #mygoodnesskitchen on Instagram.
    « Vegan Peanut Butter Chocolate Chip Cookies
    Black Candy Apples for Halloween »

    Comments

      5 from 9 votes (8 ratings without comment)
    1. Kirby says

      July 02, 2024 at 12:16 pm

      5 stars
      The flavour profile of the spice blend perfectly brings out the warm flavours of the pumpkin. On a cold winter’s night, this is the comforting pumpkin soup you’ve been looking for.

      • Amanda says

        July 02, 2024 at 3:27 pm

        Thanks Kirby! I am glad you enjoyed it. 🙂

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    Nice to Meet You!

    I'm Amanda and that's Scout with her eye on you.
    I believe you can make good food that's great tasting with simple, fuss-free ingredients. I will show you how to cook creatively even when you're on a budget or short on time.

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