With onion, ginger, spices, and sweet pumpkin, this pumpkin soup recipe is delicious! I love that it is vegan creamy without all that cow’s milk. The pumpkin seeds on top add a lovely crunch.
I was given a very large pumpkin and did not know what to do with so much. So I created this recipe. I used one-quarter of it in this recipe so I froze the rest for more pumpkin soup later.
Pumpkin Soup Ingredients
The main ingredient in this soup is of course pumpkin. This large vegetable is loved by everyone! Whether you are growing a 2,623.5 pound pumpkin, eating a delicious bowl of Pumpkin Soup or going for a second piece of pumpkin pie we know it is a special food in the fall. This pumpkin superfood is full of antioxidants to help you reduce the risk of cancer and the right nutrients for healthy eyes and beautiful skin. Learn more about this Superfood Full of Health Benefits
Onions are such a healthy vegetable to make this pumpkin soup with. They are high in protective phytonutrients, vitamins, and unique anti-inflammatory nutrients. Also, they are low in saturated fat, sodium, and cholesterol. Being so high in nutrients makes them ideal for weight loss and maintaining optimum health. Onions are for sure a SuperFood.
Of course, coconut oil is the best healthy oil to cook with and then add all the wonderful spices that add tastiness to this pumpkin soup and health benefits.
Adding some ginger to this pumpkin soup adds an extra delicious flavour and many health benefits for you too.
Chinese medicine and Indian Ayurvedic medicine have used ginger to help cure and prevent health problems for thousands of years. In the west, we are just learning how valuable it is. Learn all the 7 Health Benefits of Ginger Makes it a Superfood
The extra crunch that the pumpkin seeds give this pumpkin soup is delicious. They are an excellent source of tryptophan which is converted into serotonin and niacin. Serotonin is very helpful in helping us to have a good night’s sleep. According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation.
Those are just a few of the health benefits of pumpkin seeds.
It is important that they are roasted. So check out how to roast pumpkin seeds.
Now time to create your creamy vegan pumpkin soup.
Creamy Vegan Pumpkin Soup
- 1 onion medium, finely chopped
- 2 Tbsp coconut oil
- 1-11/2 Tbsp fresh ginger peeled and minced
- 2 tsp cumin ground
- 1 tsp coriander ground
- 1/4 tsp cardamom optional
- 1 tsp Himalayan salt
- 1 red pepper sliced
- 3 cups greens (spinach, kale or swiss chard) chopped
- 4 cups pumpkin chopped
- water to steam the pumpkin
- 1 cup unsweetened coconut milk (not low-fat) or almond milk
- 1/4 cup roasted pumpkin seeds
- Steam pumpkin and cook till soft. ( keep some for later in case soup gets too thick).
- Then puree the pumpkin in a blender (use caution when blending hot liquids) or blend with a hand blender in the pot.
- Cook onions in oil until softened, 3 to 5 minutes.
- Add ginger and cook, stirring, 1 minute.
- Add cumin, coriander, and (cardamom if using it) and cook, stirring, 1 minute.
- Add the above to the pureed pumpkin.
- Stir in red pepper and chopped greens.
- Simmer, uncovered, stirring occasionally, 30 minutes or less.
- Season soup with salt.
- Soup can be thinned with additional water.
- After serving in the bowls add coconut milk.
- Sprinkle with toasted pumpkin seeds.
- Now enjoy a bowl of pumpkin soup.
Pumpkin soup full of health benefits from onion, coconut oil, ginger, salt, pepper, pumpkin, and pumpkin seeds is a great fall soup.
Pumpkin soup is delicious and so are these pumpkin recipes.
Two More Pumpkin Recipes for You
Delightful Pumpkin Stew For One of Your Fall Meals– It is fall, so it’s ‘Stew’ time and I think you’re going to love this ‘Vegan Pumpkin Stew’ recipe! Fall is when I start making lots of vegan stews because they are heartening, nourishing and so easy to make. I have to say that summer is my favourite season, but there is so much beauty at this time of the year. I love walking amongst the beautiful fall leaves.
Pumpkin Pudding Is Vegan, Gluten-free and Delicious – This pumpkin pudding tastes great by itself or you can also put it in your favorite pie crust making ‘Pumpkin Pie’. What I love about it is that it is vegan and that means no cow’s milk. Also, it is refined sugar-free and full of delicious superfoods. Pumpkin is the main superfood in this recipe which is full of health benefits. Also, it is easy to make.
Ok, pumpkin soup is delicious, and if you are a soup fan check out these recipes.
Some Delicious Soup Recipes
Easy Peasy Green Pea Soup Is Especially Delicious – This green pea soup really is yummy and it is a super easy soup to make. Hearing me say that frozen peas taste good is amazing; as I don’t even like to eat frozen peas. But this creamy green pea soup is really delicious and within a week I had it twice! What I think is the difference is that this is the first time I had organic frozen peas and I am sure they taste better. The other thing about this soup is that it is surprisingly hardy and very filling.
Creamy Swiss Chard Soup with Almonds is Delicious – This delicious Swiss chard soup is hearty with the addition of potatoes and is very nutritious too. I love that it is so creamy without the addition of cow’s milk and the crunchy almonds on top.
Borscht with a Difference – Borscht is the best way to get healthy superfood beets filled with beta-carotene and minerals into our diet. It is quick to cook, easy to vary, and enjoyed by everyone, even children. This is a traditional soup in Ukraine; many people from that country landed in my home city of Edmonton. This is my vegan version with just a few adjustments to the ingredient list.
Soba Soup – a Japanese Favourite – If you want a delicious noodle soup recipe that is gluten-free, and perhaps even grain-free try this soba soup. This soup is made with buckwheat noodles.
Kabocha Squash Soup– This is kabocha squash soup is my favorite vegan soup which I developed a few years ago. Every time I make it for friends they just love it and so do I!
Lentil Soup: The lentil was named one of the World’s Healthiest Foods by Health magazine. Read why here: Lentils
Fresh Quick Pea Soup Recipe– This is a fast soup and delicious soup to make.
Cream of Asparagus Soup Is Delicious – This cream of asparagus soup is dairy-free and gluten-free. It is delicious and simple to make. A creamy soup that is vegan is not so common and that makes this soup extra special.
Enjoy a Cool Tomato Soup On a Hot Summer Day– This is a one bowl serving so if you are making it for two, double the recipe.
Beet Soup – This is a sweet soup with beets, and a hint of orange flavour giving it an interesting twist.
Black Bean Soup is Really Good For You On a Cold Day – This black bean soup is so tasty and nutritious. It is warming on a cold fall or winter day. It is easy to make and filled with nutritious superfood ingredients. Black beans are my favourite bean.
10 thoughts on “Pumpkin Soup That is Creamy, Vegan and Delicious”
I will defenetly make it
Rachel, Let us know how it turns out for you.
Do you have to peel the pumpkin or can you leave the skin on? I’ve never cooked pumpkin before.
Debra, it is best to take the skin off after cooking it.
Can I buy organic pumpkin already in a can? Less mess is what I am into due to a very small kitchen; so less fussy the better…unless I am borrowing a friends culinary-equiped kitchen. ;o)
Yes you can Sharon; you know it is not as messy as you would think. Just cut in half; take out the seeds etc and cut into a few pieces and put in a pot. That is the hardest part but you can just get a can of organic pumpkin.
Please post carb, calories etc. and other % of recipe’s makeup.
Sorry Saran, that is not something we do here. Our philosophy is about eating real food and a wide variety so that you do get all the nutrients you need daily.
This recipe looks amazing for our family gathering of about 14 people at Thanksgiving… any idea of how many servings the above recipe makes?
Also, I take it you just pour the coconut milk and lay it on top of the soup with out mixing it?
Thanks for any help!
Please disregard, just setting the follow up box.