Vegan Pumpkin Soup (GF)

This Vegan Pumpkin Soup is rich and creamy, perfectly sweet and full of flavour.  

Why you’ll love this Vegan Pumpkin Soup:

• it’s thick and velvety
• it’s filling and satisfying
• it’s packed with veggies
• it’s easy to make
• it’s nut-free
• it’s gluten-free
• it’s great for a quick lunch
• it’s perfect for batch-cooking
• it makes a great starter/appetiser for Thanksgiving or Christmas!

How to make this Vegan Pumpkin Soup

Scroll to the bottom of the post for the full recipe.

• Fry the onion, garlic, ginger, celery and carrots.

• Add the pumpkin, white beans, stock cube, salt + pepper and water.

• Bring to the boil and then cook on a low heat until the pumpkin is soft enough to pierce with a fork.

• Use a blender or food processor (a hand-held stick blender also works) to blend until it becomes a smooth liquid.

Tip: Add some more water if it’s too thick at this stage.

• Transfer the soup back to the saucepan to heat it up again if you like.

How long does this Vegan Pumpkin Soup keep for?

This soup is perfect to make in big batches because it keeps covered in the fridge for up to a few days – just reheat in a pan on the hob (stove) with extra water if necessary.

It also freezes well – reheat in a pan on the hob (stove) with a splash of water.

Substitutions you can make to this recipe:

• you can substitute the white beans with chickpeas
• you can substitute the pumpkin with sweet potato or butternut squash
• you can add any other vegetables you like
• you can add any herbs you like: sage, rosemary, thyme, parsley or coriander (cilantro) all work well
• you can add spices such as smoked paprika, turmeric, cumin or chilli
• you can serve it with a splash of plant-based milk: I like to use cashew or almond milk, but you can use oat milk for a nut-free version.

More vegan soup recipes:

• Pea Zucchini Mint Soup
• Cream of Asparagus Soup
• Cream of Mushroom Soup
• Corn Chowder

If you try out this recipe or anything else from my blog, I’d really love to hear any feedback! Please give it a rating, leave a comment, or tag a photo @rhiansrecipes #rhiansrecipes on Instagram! Thank you.

Vegan Pumpkin Soup (GF)

This Vegan Pumpkin Soup is rich and creamy, perfectly sweet and full of flavour.

4.6 from 5 votes

Print Pin Rate

Course: Main Course, Soup

Cuisine: American

Keyword: vegan pumpkin soup, vegan soup for thanksgiving

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Servings: 4

Calories: 228kcal

Author: Rhian Williams

Ingredients

• 1 tablespoon coconut oil (or sub olive oil, vegetable oil or rapeseed oil)
• 1 onion , sliced
• 2 cloves (2 clove) of garlic , minced
• 1 cm (1/2 inch) fresh ginger , peeled and minced
• 2 sticks of celery , sliced
• 2 carrots , peeled and sliced
• 800 g (28 oz) pumpkin , diced and with the skin cut off
• 400 g (14 oz) tin of white beans , drained and rinsed (cannellini, haricot or butter beans)
• 1 vegetable stock cube (ensure gluten-free if necessary)
• Salt + pepper to taste

To serve (optional):

• Unsweetened cashew milk (or sub almond milk or oat milk for a nut-free version)
• Pumpkin seeds
• Herbs

Instructions

• Heat up the oil in a large pan and add the onion, garlic, ginger, celery and carrots once hot
• Fry for 10 minutes until softened
• Once the onions etc have softened, add the pumpkin, beans, stock cube and salt + pepper to the pan, along with 700 ml (3 cups) water
• Bring to the boil and then cook on a low heat until the pumpkin is soft enough to pierce with a fork
• Turn off the heat and use a blender or food processor (a hand-held blender also works) to blend until it becomes a smooth liquid (add some more water if it’s too thick at this stage)
• Taste and add more salt if necessary
• Transfer the soup back to the saucepan to heat it up again if you like.
• Serve into bowls, pour in cashew milk and top with pumpkin seeds and herbs, if desired

Notes

This soup is perfect to make in big batches because it keeps covered in the fridge for up to a few days - just reheat in a pan on the hob (stove) with extra water if necessary. 

It also freezes well - reheat in a pan on the hob (stove) with a splash of water.

Nutrition Facts

Vegan Pumpkin Soup (GF)

Amount Per Serving

Calories 228 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 3g15%

Sodium 215mg9%

Potassium 1323mg38%

Carbohydrates 41g14%

Fiber 7g28%

Sugar 8g9%

Protein 10g20%

Vitamin A 22210IU444%

Vitamin C 22.9mg28%

Calcium 142mg14%

Iron 4.7mg26%

* Percent Daily Values are based on a 2000 calorie diet.

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