Creamy Vegan Pumpkin Soup

This soup hits all the right notes. It’s got a hint of sweet and a pinch of spice (and everything nice!).

Creamy vegan pumpkin soup

Yields4 Servings
Prep Time5 minsCook Time25 minsTotal Time30 mins

Ingredients

 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 light coconut milk
 1 tbsp maple syrup
 2 tsp ground ginger
 ½ tsp cinnamon
 ¼ tsp ground nutmeg
 1 tsp sea salt
 pinch of cayenne pepper (optional)
 Pepitas (optional)
 Cashew cream (optional)
 Sprinkle of hot sauce (optional)

Nutrition Facts

Servings 4


Amount Per Serving
Calories 193
% Daily Value *
Total Fat 10g16%
Saturated Fat 7g35%
Trans Fat 0g
Cholesterol 0mg
Sodium 544mg23%
Potassium 147mg5%
Total Carbohydrate 25g9%
Dietary Fiber 7g29%
Sugars 11g
Protein 3g6%

Vitamin A 280%
Calcium 22%
Iron 25%
Riboflavin 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Instructions

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. Enjoy!

Ingredients

 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 light coconut milk
 1 tbsp maple syrup
 2 tsp ground ginger
 ½ tsp cinnamon
 ¼ tsp ground nutmeg
 1 tsp sea salt
 pinch of cayenne pepper (optional)
 Pepitas (optional)
 Cashew cream (optional)
 Sprinkle of hot sauce (optional)

Directions

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. Enjoy!

Creamy Vegan Pumpkin Soup