Last updated - ; Published - By Rhian Williams 8 Comments
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This Vegan Pumpkin Soup is rich and creamy, perfectly sweet and full of flavour.
Why you'll love this Vegan Pumpkin Soup:
- it'sthickandvelvety
- it'sfillingandsatisfying
- it'spacked with veggies
- it'seasyto make
- it's nut-free
- it'sgluten-free
- it's great for a quick lunch
- it's perfect for batch-cooking
- it makes a great starter/appetiser for Thanksgiving or Christmas!
How to make this Vegan Pumpkin Soup
Scroll to the bottom of the post for the full recipe.
Fry the onion, garlic, ginger, celery and carrots.
- Add the pumpkin, white beans, stock cube,salt + pepper andwater.
- Bring to the boil and then cook on a low heat until the pumpkin is soft enough to pierce with a fork.
- Use a blender or food processor(a hand-held stick blender also works) to blend until it becomes a smooth liquid.
Tip: Add some more water if it’s too thick at this stage.
- Transfer the soup back to the saucepan to heat it up again if you like.
How long does this Vegan Pumpkin Soup keep for?
This soup is perfect tomake in big batches because it keeps covered in thefridgeforup to a few days-just reheat in a pan on the hob (stove)with extra water if necessary.
It alsofreezes well- reheatin a pan on the hob (stove) withasplash ofwater.
Substitutions you can make to this recipe:
- you can substitute thewhite beanswithchickpeas
- you can substitute the pumpkinwithsweet potatoorbutternut squash
- you can add any other vegetables you like
- you can add any herbs you like:sage, rosemary, thyme,parsley or coriander (cilantro) all work well
- you can add spices such as smoked paprika, turmeric, cumin or chilli
- you can serve it with a splash of plant-based milk: I like to use cashew or almond milk, but you can use oat milk for a nut-free version.
More vegan soup recipes:
- Pea Zucchini Mint Soup
- Cream of Asparagus Soup
- Cream of Mushroom Soup
- Corn Chowder
If you try out this recipe or anything else from my blog,I’d really love to hear anyfeedback! Please give it a rating, leave a comment, or tag a photo @rhiansrecipes #rhiansrecipes onInstagram! Thank you.
Vegan Pumpkin Soup (GF)
This Vegan Pumpkin Soup is rich and creamy, perfectly sweet and full of flavour.
4.34 from 6 votes
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Keyword: vegan pumpkin soup, vegan soup for thanksgiving
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Servings: 4
Calories: 228kcal
Author: Rhian Williams
Ingredients
- 1 tablespoon coconut oil (or sub olive oil, vegetable oil or rapeseed oil)
- 1 onion , sliced
- 2 cloves (2 clove) of garlic , minced
- 1 cm (½ inch) fresh ginger , peeled and minced
- 2 sticks of celery , sliced
- 2 carrots , peeled and sliced
- 800 g (28 oz) pumpkin , diced and with the skin cut off
- 400 g (14 oz) tin of white beans , drained and rinsed (cannellini, haricot or butter beans)
- 1 vegetable stock cube (ensure gluten-free if necessary)
- Salt + pepper to taste
To serve (optional):
- Unsweetened cashew milk (or sub almond milk or oat milk for a nut-free version)
- Pumpkin seeds
- Herbs
Instructions
Heat up the oil in a large pan and add the onion, garlic, ginger, celery and carrots once hot
Fry for 10 minutes until softened
Once the onions etc have softened, add the pumpkin, beans, stock cube and salt + pepper to the pan, along with 700 ml (3 cups) water
Bring to the boil and then cook on a low heat until the pumpkin is soft enough to pierce with a fork
Turn off the heat and use a blender or food processor (a hand-held blender also works) to blend until it becomes a smooth liquid (add some more water if it’s too thick at this stage)
Taste and add more salt if necessary
Transfer the soup back to the saucepan to heat it up again if you like.
Serve into bowls, pour in cashew milk and top with pumpkin seeds and herbs, if desired
Notes
This soup is perfect tomake in big batches because it keeps covered in thefridgeforup to a few days-just reheat in a pan on the hob (stove)with extra water if necessary.
It alsofreezes well- reheatin a pan on the hob (stove) withasplash ofwater.
Nutrition Facts
Vegan Pumpkin Soup (GF)
Amount Per Serving
Calories 228Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 3g15%
Sodium 215mg9%
Potassium 1323mg38%
Carbohydrates 41g14%
Fiber 7g28%
Sugar 8g9%
Protein 10g20%
Vitamin A 22210IU444%
Vitamin C 22.9mg28%
Calcium 142mg14%
Iron 4.7mg26%
* Percent Daily Values are based on a 2000 calorie diet.
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More Lunch & Dinner Recipes
- Gluten-Free Dinner Rolls (Vegan + No Yeast)
- Tofu Burger (Vegan + Gluten-Free)
- Vegan Sausage Rolls (Gluten-Free)
- Gluten-Free Vegan Irish Soda Bread
Reader Interactions
Comments
Rebecca
never thought to make pumpkin soup before but this was great, thank you!Reply
Rhian Williams
Wonderful, thank you so much!
Poppy
Love this - the miso really adds something special!Reply
Rhian Williams
I agree! Thank you!
Carol
Delicious!Reply
Rhian Williams
Thank you so much!
Barbara
A reviewer above mentioned miso in the ingredients. But I don’t see miso listed in the ingredients. Please advise.
Thanks!Reply
Rhian Williams
Hi - I changed this recipe last year to one that doesn't include miso. Sorry about the confusion! You can of course add miso to this recipe if you would like to!
