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
- Pumpkin - Use fresh pumpkin, if possible. You can also use pumpkin puree. Or use already peeled & chopped pumpkin available in supermarkets.
- Onion, garlic & ginger - I prefer to add them to the soup. It enhances the flavor of the soup.
- Vegetable Stock - Use vegetable stock for more flavors. But if not available, just substitute it with an equal quantity of water.
- 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.
- Carrot - Carrot adds natural sweetness to the soup.
- Nutmeg - gives a nice flavor to the soup. Skip it if you do not have it.
- Red pepper flakes - It gives a spicy kick to the taste buds. But if you prefer less spicy then skip it.
- 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
- 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 roasted pumpkin soup
- Heat 1 tablespoon butter in a pan, over low heat.
- Add garlic, ginger & onion. Turn the heat to medium & stir fry it until onions are translucent. (image 1)
- Next, add pumpkin & carrots (image 2). Stir fry until brown spots start to appear on the pumpkin. (image 3)
- Add the seasoning (black pepper powder, salt, red pepper flakes, nutmeg powder). (image 4)
- Add water. Cover & cook until vegetables are cooked. (image 5)
- Remove from heat. (image 6)
- Let it cool down a little bit. Blend it. (image 7 & 8)
- Adjust the consistency of the soup.
- Taste & adjust the seasoning. Add more salt or pepper, if needed.
- Pumpkin soup is ready to serve.
Cooking tips
- Peeling & chopping the pumpkin can be a little bit time-consuming task. Especially, if you have never cut a pumpkin before.
- You can use an immersion blender to blend the soup.
- If you don’t have an immersion blender then transfer the soup ingredients to a blender jar in batches and blend it.
- 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.
- 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.
- 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.
- Roasting the pumpkin until some black spots start to appear on it creates the actual magic. It brings out the beautiful flavors of pumpkin.
- The addition of carrot adds natural sweetness to the soup. Also helps to enhance the color of the soup.
- I like the soup a bit spicy therefore I added red pepper flakes. If you prefer sweet then just skip it.
- 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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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.
Servings 4 people
Calories 150kcal
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
- Use an immersion blender to blend the soup.
- 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.
- Be careful while blending the mixture with an immersion blender. As it is hot & may splash on you.
- Adjust the consistency of the soup thick or thin as per your preference.
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