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    Home » Vegan

    Easy Vegan Pumpkin Soup

    By Rachna Published: Nov 7, 2019 · Modified: Feb 5, 2024 6 Comments

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    This delicious and easy vegan pumpkin soup recipe is creamy and very wholesome. It is perfect for fall and winter, as it is warm and comforting.

    It is light yet filling too. Since pumpkin is in season, this is the perfect time to make this healthy pumpkin soup recipe without cream at home.

    It is rich in Calcium, Vitamin A and vitamins and other minerals.

    You may also like Zucchini soup recipe, Broccoli soup, Hot and Sour soup recipe, Tomato, beetroot and carrot soup, Delicious leek and potato soup and High protein horsegram soup

    Top shot of yellow pumpkin soup garnished with pumpkin, sesame and melon seeds in a white bowl on a brown mat and light brown background.

    Pumpkin is such an easy vegetable to cook but it is the cutting which takes some time.

    Once you have the peel and seeds out, it cooks in no time.

    Roasting it in oven makes it even more flavourful and if you have leftover roasted pumpkin, you can use that here.

    Half Top shot of yellow pumpkin soup garnished with pumpkin, sesame and melon seeds in a white bowl on a brown mat and light brown background.

    This soup is super creamy despite not using any cream. Adding cashew paste does it. Also you can use coconut cream too.

    It is hearty and warming. Look at that gorgeous yellow colour. My kids just slurped away more than 1 serve and I said why not!

    You will also love this Mexican bean soup.

    Side shot of yellow pumpkin soup garnished with pumpkin, sesame and melon seeds in a white bowl on a brown mat and light brown background.

    Here’s how to make this pumpkin curry soup with coconut milk:

    📖 Recipe Card

    Healthy vegan pumpkin soup

    Rachna Parmar
    This delicious healthy vegan pumpkin soup is very easy to make and is super tasty. It is a perfect fall recipe. Do try this recipe.
    5 from 7 votes
    Print Recipe Pin Recipe Save Recipe Saved Recipe
    Prep Time 10 minutes mins
    Cook Time 15 minutes mins
    Total Time 25 minutes mins
    Course Soup
    Cuisine American
    Servings 4 people
    Calories 202 kcal
    people

    Ingredients
     

    • 2 cups pumpkin pieces roughly chopped
    • 1.5 cups vegetable stock or use one vegetable stock cube
    • 1 onion sliced
    • 1 tbsp. ginger minced
    • 6 cloves garlic minced
    • 1 tbsp. olive oil
    • 6.8 oz. coconut milk or 200 ml.
    • 8 cashews soaked and made into paste optional
    • salt to taste
    • 1 tsp. pepper freshly ground
    • ½ tsp. turmeric powder

    For garnish

    • 1 tbsp. pumpkin seeds and sesame seeds

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    Instructions
     

    • Heat olive oil in a pan. Lightly saute onion and minced ginger and garlic till they turn transparent. It takes about 3-4 minutes on low flame. Now add pumpkin pieces. Make sure you remove the outer skin and chop into pieces.
    • Add about 1.5 cups of vegetable stock and cook till pumpkin pieces are soft which takes about 15 minutes.
    • If using a pressure cooker, cook for 2 whistles and let the pressure release naturally.
    • Now blend till fine. Put the blended soup back on heat.
    • Add the thick coconut milk, along with turmeric and salt. Cook for about 5 minutes on low flame.
    • Add ground pepper. Taste and adjust seasoning.
    • Garnish with sesame seeds or pumpkin seeds for an added crunch and nutrition.
    • Serve this delicious pumpkin soup with some salad and toasted bread on the side for a light meal or serve it as it is.

    Notes

    You can add milk and cream for non-vegan version.
    You can use the same recipe to make butternut squash soup.
    You can easily make a large batch and store this soup in the refrigerator for upto 3 days.

    Nutrition

    Calories: 202kcalCarbohydrates: 14gProtein: 3gFat: 17gSaturated Fat: 11gSodium: 363mgPotassium: 433mgFiber: 2gSugar: 5gVitamin A: 5125IUVitamin C: 10mgCalcium: 34mgIron: 2mg
    Tried this recipe?Let me know on Instagram @rachna.parmar or tag #rachnacooks
    Check out our Food videos Subscribe to our Food channel for recipe videos

    This soup is ready in under 30 minutes and is a must try now.

    This soup is low calorie, low fat, super easy to make, tasty, gluten-free, dairy free and vegan.

    Side shot of yellow pumpkin soup garnished with pumpkin, sesame and melon seeds in a white bowl on a brown mat and light brown background.

    If you liked this recipe, I request you to leave a star * rating in the comments or on the recipe card. Thanks.

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    Reader Interactions

    Comments

    1. Traci says

      September 05, 2020 at 11:14 pm

      5 stars
      Easy and delicious! Gimme ALL the vegan pumpkin soup for the next 2 months 🙂

      Reply
      • Rachna says

        September 05, 2020 at 11:15 pm

        hehe You will have to come home for that. Thanks Traci!

        Reply
    2. Bless my food by payal says

      September 05, 2020 at 11:24 pm

      5 stars
      This bowl is hitting me on my heart. Mouth is badly watering.❤️

      Reply
    3. Andrea Metlika says

      September 05, 2020 at 11:31 pm

      5 stars
      Such an easy, healthy and fantastic sounding soup!

      Reply
    4. Shinta Simon says

      September 05, 2020 at 11:53 pm

      5 stars
      Love this vegan soup idea! I like that you used cashews for the base. I can imagine how flavorful this must be ❤️

      Reply
    5. Cate says

      September 05, 2020 at 11:56 pm

      Yum!! Love how simple and flavorful this recipe looks, definitely saving to make soon!!

      Reply
    5 from 7 votes (3 ratings without comment)

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    I am Rachna, a Certified Nutritionist and Health Coach. I help you eat healthy. I specialize in healthy recipes especially Air fryer recipes.

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