I could eat soup everyday if I had the choice. It doesn’t even matter what time of year it is, I will always enjoy a big bowl of hearty, creamy soup. I tend to run cold anyways, so I could use anything to help warm me up.
This tasty vegan pumpkin soup is made with coconut milk and white beans for an extra creamy texture. It’s similar to my slow cooker butternut squash soup, but this one is made on the stovetop. This soup is easy to prepare, and it makes a delicious appetizer or main course if you’re looking for a lighter dinner.
About the ingredients
- Pumpkin – You can use a sugar pumpkin, a butternut pumpkin, or a butternut squash for this recipe. In the cooler months when they’re in season, you’ll see a lot of them at the market. There are many options for different pumpkins you can use for soup, and I encourage you to experiment! The secret tip here is to roast the pumpkin before making it into soup. It drastically changes the flavor, and it’s well worth the extra step.
- Onion & Garlic – Onion adds a rich and savory flavor to this soup. Sauté the onion before cooking it in the soup to help balance out the flavor. Then, add the garlic and cook for about a minute, being careful not to let it burn.
- White beans – White beans contribute to the creamy texture of this vegan pumpkin soup. If using canned beans, be sure to rinse and dry them before use. I like using the kind in the box if you can find them.
- Potato – I’ve only used white potato for this recipe and I find it really helps balance out the flavor while adding a comforting starch.
- Vegetable broth – Use any brand you’d like. If you’re in a pinch you can also use water and adjust the spices as necessary.
- Spices – Warming spices like ginger, cumin, and nutmeg compliment pumpkin soup perfectly. But, you have a lot of freedom for experimentation here. Try using cayenne pepper if you like a bit of spice in your soup. Or, add more herbs like rosemary or sage. The fresh thyme springs and bay leaves are also a great compliment. Just be sure to remove them before blending!
- Coconut milk – Use regular coconut milk in a can (not the kind you get in the refrigerated section). This is the vegan alternative to heavy cream that is in most non-vegan pumpkin soup recipes. You can also make your own by blending shredded coconut with hot water. Then, be sure to strain out the coconut chunks.
How to make the best vegan pumpkin soup
Time needed: 1 hour
In all of my experimenting, I have found the best vegan pumpkin soup has two key steps. One, is roasting the pumpkin. And the second is making sure you add coconut milk for creaminess!
- Peel and chop the vegetables and roast the pumpkin.
Peel and chop the pumpkin, onion, garlic and potato. Be sure to cut the pumpkin into even slices to ensure that it cooks evenly as well. Roasting the pumpkin or squash before making it into soup is a key step, as it adds a ton of flavor. If you don’t have fresh pumpkin, you can also broil canned pumpkin, but the flavor is a bit different.
- Sauté the onion, garlic, and spices.
Cooking the onion and garlic along with the spices beforehand helps lessen the “sharp” flavor of the onion. And, it smells amazing!
- Add in beans, potato, broth, bay leaves and thyme.
At this point, add in your beans and potato and cover with the vegetable broth. The fresh thyme and bay leaves add a ton of savory flavor to this soup.
- Simmer the soup.
Simmer the soup for 30 minutes. Then, remove your bay leaves and thyme so they don’t get blended up into the soup. Add in your coconut milk and cook for an additional 10 minutes.
- Blend and taste.
At this point you can blend your soup with an immersion blender. Or, use a regular blender and work in batches, being careful to let it cool a bit. Taste the soup and adjust with salt, pepper, or cayenne pepper as desired.
- Garnish, serve and store.
Garnish your soup with sage leaves, coconut milk or pumpkin seeds and enjoy! You can also store this soup for up to 5 days in an airtight container in the fridge.
I hope you enjoy this vegan pumpkin soup recipe the next time a craving for a warming soup strikes! Let me know what variations and combinations you used to make this soup your own.
Vegan Pumpkin Soup With Coconut Milk
- 1 pumpkin or butternut squash roasted until tender
- 1 onion, white or sweet chopped
- 1 clove garlic
- 1 potato medium
- 15 oz white beans drained and rinsed
- 2 tsp ground cumin
- 2 tsp ground smoked paprika
- 2 tsp ground nutmeg
- 2 tsp ground ginger
- 2 bay leaves
- 3 sprigs thyme
- 3 cups vegetable broth
- 14 oz coconut milk in a can or use homemade recipe below
Homemade coconut milk
- 1 cup unsweetened shredded coconut
- 2 cups hot water
Peel and cut the vegetables. Cut the pumpkin, potatoes, onion and garlic.
Roast the pumpkin or squash until tender. This helps produce the best flavor soup. I usually roast the cubed pumpkin for about 40 minutes at 400 °F with a little salt and pepper.
On the stovetop, sauté the onion in 1 tbsp. of oil for 3-5 minutes until translucent.
Add in chopped garlic and ground spices and stir through, cook for another minute until fragrant.
Add beans, chopped potato, vegetable broth, bay leaves and fresh thyme springs. Bring to a simmer for 30 minutes and cook, stirring occasionally. Potatoes should be cooked through.
Remove bay leaves and thyme and add coconut milk. Cook for an additional 10 minutes.
Using an immersion blender, puree soup until smooth. Taste and add salt and pepper as desired. Garnish with pumpkin seeds, coconut cream, or fresh sage leaves.
Store in the fridge for up to 5 days.