Soups

September 26, 2019

Creamy Vegan Pumpkin Soup

This sweet and savory Creamy Vegan Pumpkin Soup comes together in under an hour and is completely plant-based. It's the perfect healthy fall meal!

As the weather starts to cool down, I'm turning my focus (for a moment) from all the fall desserts to sneak in a savory recipe. I have a huge sweet tooth, which is why I have tons of dessert recipes on here for you guys BUT I recognize that not one cannot subsist on solely sweets, so here we are.

(If you're looking for some fall dessert recipes check out my Molasses Pumpkin Walnut Cookies, Pumpkin Spice Latte Granola, Dessert Pears, Oatmeal Raisin Cookie Bites, Pumpkin Spice Oatmeal Cookies, or Fudgy Maple Pecan Blondies.)

This soup is technically a savory recipe, but if I'm being honest, it's still pretty sweet. Pumpkin by nature is fairly sweet. And there's a couple other ingredients that add to the overall sweetness of the dish. Oops. Guess I can't escape my sweet tooth.

Whether you're a sweet or savory fan, you'll definitely love this soup. Yes, there are sweet ingredients, but there are also some savory flavors that make the soup perfect for a light lunch or dinner.

Ingredients

  • Vegetable Broth: the base of the soup. Since veggie broth is made from tons of different vegetables it gives this soup a wide variety and depth of flavor.
  • Onion: One of the aforementioned savory ingredients. Onion gives that carmely yet savory flavor that's necessary for almost any good savory recipe.
  • Carrot: Another sweet-yet-savory ingredient. Carrots have an earthy flavor that adds another layer beyond the pumpkin.
  • Pumpkin: The star of the show. We'll use canned pumpkin because we want that pumpkin flavor but we're going for easy with this recipe. Canned still delivers an incredible flavor but without all the work of using a whole pumpkin.
  • Granny Smith Apple: I told you there was some extra sweetness in this recipe. But not too much. Granny Smith's are pretty sour and the addition of this apple brings an edge to the soup.
  • Ground Ginger: Did someone say fall spice? Ginger has a bite to it that works well in this recipe. And it also makes it taste like fall in your mouth.
  • Salt: To balance the sweetness.
  • Nutmeg: Fall spice #2. Ginger + Nutmeg = Perfection. Enough said.

How to make Creamy Vegan Pumpkin Soup

Start by sautéing the onion and carrots in some of the veggie broth. After about 5 minutes they will get nice and soft.

Add the remaining ingredients and bring the mixture to a boil. Let it simmer for around 30 minutes. It will slowly thicken to become creamy and delicious.

After half an hour, transfer the mixture to a food processor and blend until it's completely smooth. This incorporates all the flavors and leaves the ultimate creamy texture.

Serve and enjoy!

How long does Creamy Vegan Pumpkin Soup keep?

This soup should keep up to a week in the fridge. Make sure to let it cool completely on the counter before storing it in the fridge.

I recommend using a glass container so the orange color from the pumpkin and carrot doesn't stain your plastic.

Can I store Creamy Vegan Pumpkin Soup in the freezer?

Yes! You can store pumpkin soup in the freezer. As with the fridge, you want to let it cool completely before freezing it. Simply put it in a freezer safe plastic bag or container and place it in the fridge. It should keep for several months.

Is pumpkin soup healthy?

Of course! I wouldn't share this recipe if it wasn't good and good for you. Pumpkin has tons of vitamin A. The other ingredients in the soup are all whole food, plant-based ingredients, making this recipe completely vegan, dairy-free, oil-free, and sugar-free. Just like all my recipes!

This soup is actually super light. There is very little fat in this recipe, which is okay! If you want to thicken it up, you can add some canned coconut milk. Coconut milk is naturally higher in fat which will add some healthy calories to the meal. Either way, this soup is delicious and nutritious!

I hope you enjoy!

Recipe Prayer

Jesus, thank you for sweet and savory foods. We know you give us preferences so that we may enjoy the variety of your creation. Amen.

Creamy Vegan Pumpkin Soup

This sweet and savory Creamy Vegan Pumpkin Soup comes together in under an hour and is completely plant-based. It's the perfect healthy fall meal!

Author:

Elizabeth

Serves:

2

Prep:

10

min

cook:

45

min

total:

55

min

Ingredients

  • 2 Cups Vegetable Broth, divided
  • 1/2 Large Onion, chopped
  • 1 Large Carrot, chopped
  • 1/2 Cup Water
  • 1 14 Ounce Can Pumpkin
  • 1 Small Granny Smith Apple, peeled and chopped
  • 1/2 Teaspoon Ground Ginger
  • 1/2 Teaspoon Salt
  • 1/8 Teaspoon Nutmeg

Instructions

  1. In a soup pot, heat the onion and carrots in 1/4 cup of vegetable broth over medium heat until softened, about 5 minutes.
  2. Add the rest of the vegetable broth as well as the water, pumpkin, apple, ginger, salt, and nutmeg. Bring to a boil, then reduce the heat to medium low and simmer for 30 minutes, stirring occasionally.
  3. Transfer to a food processor or blender and blend the soup until completely smooth. Pour into bowls and serve. Enjoy!

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August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography