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    Recipes » Recipes » Lunch & Dinner

    Vegan Pumpkin Soup (GF)

    Last updated - July 14, 2021; Published - October 18, 2018 By Rhian Williams 8 Comments

    Jump to Recipe Print Recipe
    Photo of smooth orange pumpkin soup topped with green pumpkin seeds and curly parsley in a light blue bowl against a marble background

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

    Photo of smooth orange pumpkin soup topped with green pumpkin seeds and curly parsley in a light blue bowl against a marble background

    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.

    Photo of sliced onions, minced garlic, diced celery and sliced carrots in a silver saucepan

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

    Photo of pumpkin pieces and white beans in a silver saucepan covered with broth

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

    Photo of pumpkin pieces, white beans in an orange-coloured broth in a glass blender taken from above

    • 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.

    Photo of orange pumpkin soup in a glass blender against a marble background

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

    Photo of orange pumpkin soup in a silver saucepan against a marble background

    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.

    Photo of smooth orange pumpkin soup topped with green pumpkin seeds and curly parsley in a light blue bowl against a marble background

    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.

    Photo of smooth orange pumpkin soup topped with green pumpkin seeds and curly parsley in a light blue bowl against a marble background

    Vegan Pumpkin Soup (GF)

    This Vegan Pumpkin Soup is rich and creamy, perfectly sweet and full of flavour.
    4.34 from 6 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 (½ 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.
    Made the recipe?Tag @rhiansrecipes on instagram and use the hashtag #rhiansrecipes!

    Disclosure: This posts contains affiliate links to Amazon. If you purchase any of these products, a small percentage will come to me with no extra cost to you! This income will go towards the running of this blog – thank you.

    More Lunch & Dinner Recipes

    • Gluten-Free Dinner Rolls (Vegan + No Yeast)
    • Tofu Burger (Vegan + Gluten-Free)
    • Vegan Sausage Rolls (Gluten-Free)
    • Gluten-Free Vegan Irish Soda Bread
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      Recipe Rating




    1. Rebecca

      April 04, 2018 at 12:10 am

      5 stars
      never thought to make pumpkin soup before but this was great, thank you!

      Reply
      • Rhian Williams

        April 04, 2018 at 9:50 am

        Wonderful, thank you so much!

    2. Poppy

      April 28, 2018 at 10:12 pm

      5 stars
      Love this - the miso really adds something special!

      Reply
      • Rhian Williams

        April 28, 2018 at 10:26 pm

        I agree! Thank you!

    3. Carol

      October 18, 2018 at 8:04 pm

      5 stars
      Delicious!

      Reply
      • Rhian Williams

        October 18, 2018 at 9:24 pm

        Thank you so much!

    4. Barbara

      November 24, 2019 at 3:11 am

      A reviewer above mentioned miso in the ingredients. But I don’t see miso listed in the ingredients. Please advise.
      Thanks!

      Reply
      • Rhian Williams

        November 24, 2019 at 12:51 pm

        Hi - I changed this recipe last year to one that doesn't include miso. Sorry about the confusion! You can of course add miso to this recipe if you would like to!

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    Hi, I'm Rhian! I make easy, undetectably vegan + gluten-free recipes, including healthy comfort food and naturally sweetened desserts using plant-based ingredients.

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