Vegan pumpkin soup recipe (Healthy & Tasty)

Vegan pumpkin soup recipe - Pumpkin soup recipe made with roasted pumpkin, vegetable stock, onion, ginger, garlic & basic seasoning. Make this rich, thick, creamy & satisfying soup within 30 minutes.

Roasted Pumpkin Soup

Pumpkin soup is a popular Thanksgiving dish in the United States. It is also popular in European countries & Australia.

Similar to this Minestrone Soup recipe, this healthy pumpkin soup is made without cream. It is full of flavors & is easy to make.

You can serve this soup hot or cold. It is not only a healthy & nutritious soup but tastes amazing.

Recipe features               

• Quick & easy to make - Just stir fry everything, add the seasoning, stock, cook & blend it.
• Easy to customize – see the ingredient list below for alternative ingredients. You can add or skip the ingredients as per your taste.
• Vegan - No cream or dairy products are added to the soup.
• Vegetarian - No eggs or meat are used to make the soup.
• Gluten-free - The soup is gluten-free.
• Make-ahead recipe - You can make it ahead of time. Store it in an airtight container in the refrigerator.
• Freezer-friendly - It freezes very well.
• Healthy - Made with fresh ingredients and low on calories.

Key Ingredients

1. Pumpkin - Use fresh pumpkin, if possible. You can also use pumpkin puree. Or use already peeled & chopped pumpkin available in supermarkets.
2. Onion, garlic & ginger - I prefer to add them to the soup. It enhances the flavor of the soup.
3. Vegetable Stock - Use vegetable stock for more flavors. But if not available, just substitute it with an equal quantity of water.
4. Butter - Butter is an important ingredient that I would love to add. It adds a rich flavor to the soup. You can substitute it with olive oil or regular cooking oil.
5. Carrot - Carrot adds natural sweetness to the soup.
6. Nutmeg - gives a nice flavor to the soup. Skip it if you do not have it.
7. Red pepper flakes - It gives a spicy kick to the taste buds. But if you prefer less spicy then skip it.
8. Flavoring - Add salt & pepper as per your taste.

For the detailed list of ingredients & their measurements, please check out the recipe card below.

How to make Vegan pumpkin soup recipe

Preparation            

1. Peel the skin & remove the seeds of the pumpkin. Chop it.
2. Peel the skin of the carrot & chop it.
3. Chop the onion, ginger & garlic.
4. Keep the seasoning ready.

Making the roasted pumpkin soup

1. Heat 1 tablespoon butter in a pan, over low heat.
2. Add garlic, ginger & onion. Turn the heat to medium & stir fry it until onions are translucent. (image 1)
3. Next, add pumpkin & carrots (image 2). Stir fry until brown spots start to appear on the pumpkin. (image 3)
4. Add the seasoning (black pepper powder, salt, red pepper flakes, nutmeg powder). (image 4)
5. Add water. Cover & cook until vegetables are cooked. (image 5)
6. Remove from heat. (image 6)
7. Let it cool down a little bit. Blend it. (image 7 & 8)
8. Adjust the consistency of the soup.
9. Taste & adjust the seasoning. Add more salt or pepper, if needed.
10. Pumpkin soup is ready to serve.

Cooking tips

1. Peeling & chopping the pumpkin can be a little bit time-consuming task. Especially, if you have never cut a pumpkin before.
2. You can use an immersion blender to blend the soup.
3. If you don’t have an immersion blender then transfer the soup ingredients to a blender jar in batches and blend it.
4. Be careful, while blending the soup in the immersion blender. As it is hot and may splash on you. Let it cool down slightly before you blend it.
5. If using a grinder or blender jar then let the mixture cool down a little bit. Then transfer it to a blender jar & blend it into a smooth paste.
6. The addition of butter definitely enhances the taste of the soup. I have used vegan butter. But if you have dietary restrictions then you can use regular oil or olive oil.
7. Roasting the pumpkin until some black spots start to appear on it creates the actual magic. It brings out the beautiful flavors of pumpkin.
8. The addition of carrot adds natural sweetness to the soup. Also helps to enhance the color of the soup.
9. I like the soup a bit spicy therefore I added red pepper flakes. If you prefer sweet then just skip it.
10. Garnish the soup with toasted pumpkin seeds.

Storage suggestions

To Refrigerate

• Transfer the soup to an air-tight container & store it in the refrigerator. Consume it within 2 days.

To Freeze

• If you are planning to freeze it then let it cool down completely. Then transfer it to an airtight container & freeze it. Make sure to freeze it in small batches. Stays good for a month.
• Do not garnish with fresh parsley, if planning to freeze the soup.
• When needed, thaw it, reheat & consume it.
• Once you thaw the soup, do not freeze it again.

Variations that you can try

• You can add coconut milk or cashew milk or any other vegan milk. It will add more creaminess & natural sweetness to the soup.
• Garnish it with some fresh parsley.

If you make this recipe, please leave a comment and a starred review below.

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Recipe Card

Vegan pumpkin soup recipe

Easy pumpkin soup recipe made with roasted pumpkin, vegetable stock, onion, ginger, garlic & basic seasoning.The soup is rich, thick, creamy, satisfying & is ready within 30 minutes.

5 from 1 vote

Print Pin Rate

Course: Starter

Cuisine: American

Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Servings: 4 people

Calories: 150kcal

Author: Preeti

Equipment

• Heavy bottom pot

Ingredients

• 1 tablespoon butter, vegan
• 1 teaspoon garlic, chopped
• 1 teaspoon ginger, chopped
• 1 onion, small size, chopped
• 2 ¼ cups fresh pumpkin, cut into pieces, 500 grams
• ¼ cup carrot, peeled and chopped
• ½ teaspoon black pepper powder
• salt to taste
• ¼ teaspoon red pepper flakes
• ¼ teaspoon nutmeg powder
• 3 cups of water/vegetable broth

Instructions

Preparation

• Peel the skin & remove the seeds of the pumpkin. Chop it.
• Peel the skin of the carrot & chop it.
• Chop the onion, ginger & garlic.
• Keep the seasoning ready.

Making the soup

• Heat 1 tablespoon butter in a pan, over low heat.
• Add garlic, ginger & onion. Turn the heat to medium & stir fry over medium heat until onions are translucent.
• Next, add pumpkin & carrots. Stir fry until brown spots start to appear on the pumpkin.
• Add the seasoning (black pepper powder, salt, red pepper flakes, nutmeg powder) & water.
• Cover & cook until vegetables are tender.
• Remove from heat.
• Let it cool down a little bit. Blend it.
• Adjust the consistency of the soup.
• Taste & adjust the seasoning. Add more salt or pepper, if needed.
• Pumpkin soup is ready to serve.

Video

Notes

1. Use an immersion blender to blend the soup.
2. If you do not have an immersion blender then let it cool down a little bit. Transfer the ingredients to the mixer/grinder jar in batches. Grind it to a smooth paste.
3. Be careful while blending the mixture with an immersion blender. As it is hot & may splash on you.
4. Adjust the consistency of the soup thick or thin as per your preference.

Nutrition

Calories: 150kcal

Nutrition information is automatically calculated, so should only be used as an approximation.

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Preeti

Hi! I’m Preeti Nayak, and with over two decades of hands-on experience in Indian cooking, I’m excited to share my passion with you. As the author, photographer, and editor behind every well-tested, family-friendly recipe on this blog, my goal is to help you cook with confidence and bring the bold, authentic flavors of India to your table.