This soup hits all the right notes. It’s got a hint of sweet and a pinch of spice (and everything nice!).

Creamy vegan pumpkin soup

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Soup
Cuisine Soup
Servings 4 people


  • 1 tbsp olive oil
  • 1 medium yellow onion, chopped
  • 3 cloves garlic minced
  • 2 cans 100% pumpkin puree (not pumpkin pie mix)
  • 2 cups low sodium vegetable stock
  • 1 can lite coconut milk
  • 1 tbsp maple syrup
  • 2 tsp ground ginger
  • 1/2 tsp Cinnamon
  • 1/4 tsp Ground Nutmeg
  • 1 tsp Sea Salt
  • pinch of cayenne pepper (optional)
  • Pepitas (optional)
  • Cashew cream (optional)
  • Sprinkle of hot sauce (optional)


  • Heat olive oil in a large pot over medium-high heat and add onion and garlic. Cook for about 3-5 minutes, until onions become translucent.
  • Carefully stir in the pumpkin, vegetable stock, coconut milk, maple syrup, ginger, cinnamon, nutmeg, salt, and cayenne (if using).
  • Bring to a boil, then turn the heat to low and simmer for about 20 minutes, until the soup has reduced and thickened slightly.
  • Puree with an immersion blender or in a stand blender until very smooth. Garnish with pepitas, cashew cream, and hot sauce. Enjoy!

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