Easy Vegan Pumpkin Soup: Dairy-Free, Gluten-Free & Perfect for Leftover Halloween Pumpkins

Inspired by: @flouredfingers

Are you wondering what to do with those leftover pumpkins from Halloween? Or simply craving a comforting, healthy meal for a chilly evening? This incredibly easy, homemade vegan pumpkin soup is the perfect solution! It's naturally dairy-free and gluten-free, making it ideal for cozy evenings, a nourishing lunch, or a family-friendly meal.

This recipe by Yuliya (@flouredfingers) is loved by the abillion community for its delicious flavor and simplicity. As one commenter exclaimed, "Looks delicious @flouredfingers 👌🏼😋!" Whether you're a seasoned cook or just starting out, this warming soup will immerse your tastebuds with earthy, rich flavors that are perfect for colder nights.

Beyond its delicious taste, pumpkin is a nutritional powerhouse! It's known to strengthen your immune system and speed wound healing, thanks to its abundance of vitamins. Plus, it's rich in essential nutrients like Vitamin A, vital for protecting your eyesight. This truly is a meal that nourishes both body and soul.


What You'll Need: Ingredients

Gather these simple, wholesome ingredients to create your comforting pumpkin masterpiece.

Ingredients for Easy Vegan Pumpkin Soup laid out on a wooden table. Includes a whole pumpkin, onion, garlic, spices, vegetable stock, and coconut milk.

  • 1 medium pumpkin (about 4-5 lbs), peeled, seeded, and cubed
  • 4 cups vegetable stock
  • 1 cup coconut milk (full-fat for creaminess, or light for a lighter option)
  • 1 large onion, chopped
  • 2-3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground ginger
  • Salt to taste (we recommend Himalayan salt for its mineral benefits)
  • Black pepper to taste

Kitchen Tools You'll Need

  • Large pot or Dutch oven
  • Blender (immersion blender or standard blender)
  • Cutting board
  • Sharp knife

Simple Steps to Your Delicious Vegan Pumpkin Soup

Follow these straightforward steps for a warm and flavorful bowl.

  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes.
  2. Stir in the minced garlic, cinnamon, nutmeg, and ginger. Cook for another minute until fragrant, being careful not to burn the garlic.
  3. Add the cubed pumpkin and vegetable stock to the pot. Bring the mixture to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until the pumpkin is fork-tender.
  4. Remove the pot from the heat. Carefully transfer the soup in batches to a blender, or use an immersion blender directly in the pot, blending until completely smooth and creamy.
  5. Return the blended soup to the pot (if you used a standard blender). Stir in the coconut milk, then season with salt and black pepper to taste.
  6. Heat gently for a few minutes until warmed through. Do not boil after adding coconut milk.
  7. Ladle into bowls and serve warm.

Variations & Adaptations

This versatile vegan pumpkin soup can be customized to your liking!

  • Roasted Pumpkin Depth: For an even richer, deeper flavor, roast your pumpkin cubes with a drizzle of olive oil before adding them to the soup. This caramelizes the sugars and intensifies the pumpkin taste.
  • Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce like sriracha for a warming kick.
  • Protein Boost: Stir in a cup of cooked lentils or chickpeas during the last few minutes of simmering for added heartiness and protein.
  • Herbaceous Notes: Garnish with fresh parsley or cilantro for a burst of freshness. A swirl of vegan basil pesto can also add a delightful complexity.
  • Creamy Texture: For an extra decadent soup, increase the amount of coconut milk or blend in a quarter cup of cashews (soaked if desired) when blending the soup.

Pro Tips & Hacks for the Perfect Pumpkin Soup

Maximize your soup-making experience with these helpful hints.

  • Pumpkin Prep Made Easy: While boiling your pumpkin is quick, roasting it first yields a much richer, deeper flavor. Simply cube your pumpkin, toss with a little olive oil, and roast at 400°F (200°C) for 20-25 minutes until tender.
  • Zero Waste Inspiration: As one of our community members, @mrsgarg, wisely pointed out: if cooking isn't your thing, consider donating leftover pumpkins and squash to animal sanctuaries. The animals absolutely love them, making it a wonderful way to prevent waste!
  • Freezer-Friendly: This soup freezes beautifully. Allow it to cool completely, then transfer to airtight containers or freezer bags. It will keep for up to 3 months. Thaw in the refrigerator overnight and reheat gently on the stovetop.
  • Garnish for Glamour: Top your bowls with toasted pumpkin seeds, a swirl of coconut cream, or homemade garlic bread croutons for an extra touch.

Ready to transform your leftover pumpkins into a cozy, nutritious meal? Give this easy vegan pumpkin soup a try tonight and discover your new favorite fall and winter comfort food!


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