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.
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


  • 1 tablespoon coconut oil (or sub olive oil, vegetable oil or rapeseed oil)
  • 1 onion , sliced
  • 2 cloves of garlic , minced
  • 1 cm fresh ginger , peeled and minced
  • 2 sticks of celery , sliced
  • 2 carrots , peeled and sliced
  • 800 g pumpkin , diced and with the skin cut off
  • 400 g 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


  • 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


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.


Calories: 228kcal | Carbohydrates: 41g | Protein: 10g | Fat: 4g | Saturated Fat: 3g | Sodium: 215mg | Potassium: 1323mg | Fiber: 7g | Sugar: 8g | Vitamin A: 22210IU | Vitamin C: 22.9mg | Calcium: 142mg | Iron: 4.7mg