Vegan pumpkin soup is made with nourishing ingredients like pumpkin puree, ginger, garlic and turmeric and tastes like fall in a bowl! Made simply in one pot, you’ll love enjoying a bowl on a chilly fall day.
There’s nothing more delicious and cozy on a chilly fall night than a bowl of healthy pumpkin soup! This vegan pumpkin soup recipe is dairy free with added anti-inflammatory benefits from fresh garlic, ginger and turmeric. Not to mention vitamin A, C, E, fiber and potassium from pumpkin.
When the cold months hit it is extra important to nourish our bodies and to keep our immune system strong, and this turmeric pumpkin soup with antioxidants, vitamin C and anti-inflammatory benefits will help you do just that.
Pumpkin Nutrition
Pumpkin is a fall superfood that adds more nutrition, flavor and texture to anything you put it in. That’s one of the many reasons I love it so much and am pretty much obsessed with it during the fall and all year long!
Thanks to its beautiful orange hue, pumpkin is an excellent source of betacarotene that get converted into vitamin A in the body. We need vitamin A to keep our immune system functioning properly and for good night vision. Pumpkin is also a good source of vitamin C and E — these two vitamins along with vitamin A are also really good for the skin.
Cozy Pumpkin Soup
Fall is definitely soup season, making this pumpkin turmeric soup a nutritious meal or side dish that warms you up and makes you feel good. That’s what I can nutritious comfort food at it’s very best! Bonus points if you make this sandwich and dip bites into the soup!
Creamy vegan pumpkin soup is the perfect dairy free soup recipe if you are lactose intolerant or do not consume dairy products.
Additionally, what I love most about this creamy vegan pumpkin soup is that it’s seriously so easy to make and requires very few kitchen utensils. It’s a low mess, one pot recipe that you can have for the next 2-3 days! Win, win!
This vegan pumpkin soup recipe gets its creaminess and awesome thick texture from pumpkin puree and oat milk. Oat milk is creamier than other non-dairy milks, more closely resembling heavy cream which is typically found in soup recipes. I used this brand!
Ingredients For Healthy Pumpkin Soup
- pumpkin puree — you’ll be using the whole can
- garlic
- shallot
- ginger
- vegetable broth
- olive oil
- oat milk or other non-dairy milk
- maple syrup
- lemon
- turmeric
- pumpkin spice
- salt and pepper
equipment/utensils
- soup pot
- immersion blender or regular high-speed blender
How to Make Homemade Pumpkin Soup
- Mince. First, mince garlic, and shallot and add to the soup pot along with olive oil to sauté until fragrant.
- Combine. Add the pumpkin puree, freshly grated ginger, turmeric and vegetable broth to the pot and combine.
- Blend. Use an immersion blender or regular blender to blend the soup.
- Simmer. Next, continue to simmer for 5 minutes while adding oat milk, maple syrup, lemon juice and salt and pepper.
- Portion, Top and Enjoy! Remove from heat, portion into a bowl, top with optional toppings and enjoy!
optional toppings
- cheesy or regular kale chips
- shaved parmesan cheese
- toasted pumpkin seeds – toasting really helps to bring out the flavor of the pumpkin seeds vs. raw. Add them to a small sauté pan and toast until just slightly golden and
- baked cheese
- extra black pepper or red pepper flakes
- microgreens (aka baby vegetables that are packed with nutrition and flavor!) you can find these at most grocery stores.
- fresh sage
Creamy Vegan Pumpkin Soup
Ingredients
- 2 tbsp. olive oil
- 3 cloves garlic minced
- 1 shallot minced
- 1 can 15 oz pumpkin puree
- 1 tsp. freshly grated ginger
- 1/4 tsp. turmeric
- 2 cups low-sodium vegetable broth
- 1/4 cup oat milk or other non dairy milk of choice
- 1 1/2 tbsp. maple syrup
- 1/2 of a lemon juiced
- salt and pepper to taste
- optional soup toppings:
- toasted pumpkin seeds
- parmesan cheese
- kale chips
- microgreens
- fresh sage
Instructions
- Mince garlic and shallot. Add to soup pot along with oil and sauté until fragrant, about 2 minutes. Careful not to burn!
- Add pumpkin puree, fresh garlic, turmeric, and vegetable broth. Stir together to combine.
- Reduce heat to low and use an immersion blender to blend soup. Alternatively you can remove from heat and transfer the soup (1 cup at a time) to a blender to blend until creamy.
- Once soup is blended and on low heat, stir in oat milk, maple syrup, lemon juice and salt and pepper. I recommend tasting a spoonful to determine if you need a little more salt or pepper. Simmer for about 5 more minutes.
- Add soup to a bowl, top with optional toppings* and enjoy! Store soup covered in the fridge for up to 4 days.
Notes
more pumpkin recipes you’re sure to love
- pumpkin spice latte bread {GF & DF}
- pumpkin cashew cream cheese {DF}
- pumpkin ginger bisque
- pumpkin cacio e pepe {GF option}
- turkey pumpkin chili {GF & DF}
- pumpkin s’mores bars {GF & DF}
COOKBOOK
Love everything and anything pumpkin like I do?! Keep up with all things pumpkin this fall with me on Instagram and be sure to check out my new pumpkin cookbook, The Great Big Pumpkin Cookbook available now on Amazon and Target.com with over 50 pumpkin recipes, including gluten free, dairy free, and paleo friendly recipes!
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