This super creamy pumpkin soup is delicious, flavorful, and the perfect appetizer or light meal on colder days. Make a big pot from scratch with just 7 ingredients in only 45 minutes! Served with thick slices of fresh bread, this soup will warm you up and satisfy you. You’ll definitely want to make this on repeat. Naturally gluten-free, dairy-free, and vegan too.
Sweater Weather Means Soup Season
As the weather progressively gets cooler, one of my favorite ways to warm up and beat the cold is by making and drinking plenty of soups.
From carrot turmeric soup, to cream of potato and herb soup, to healing vegetable noodle soup, I honestly love soups so much.
Pumpkin Season Means Cooking with Pumpkin!
With the fall season comes plenty of pumpkins and naturally cooking plenty of pumpkin recipes! In particular, this smooth, creamy pumpkin soup is one recipe I love making during the fall. Garnished with toasted pumpkin seeds and accompanied with a few slices of crusty bread (especially this gluten-free rosemary focaccia bread), this is the epitome of cozy comfort.
Not only is it great for keeping you warm during sweater weather and chilly days, it also make a great appetizer for occasions such as Thanksgiving or the holidays, or can also be eaten as a light meal if you want something easy for lunch or dinner.
Get delicious GLUTEN-FREE recipes each week!
Why This Recipe Works
This recipe requires just 7 ingredients (not counting salt and pepper), and is super easy to bring together, especially with the help of a high-speed blender or immersion blender.
You can make a large pot of soup from scratch in just 45 minutes and enjoy a large bowl of this amazingly creamy pumpkin soup in almost no time at all!
Ingredients You’ll Need:
Ingredient Notes/Substitutions:
- Pumpkin Puree: During pumpkin season, I personally love using fresh homemade pumpkin puree (which doesn’t come with the additives and preservatives that the store-bought version has), but canned pumpkin will work just as well.
- Unsweetened Almond Milk: I like using my homemade almond milk, but you can also use another non-dairy milk of choice such as my homemade cashew milk or coconut milk. Note that using almond milk or cashew milk will result is a lighter soup, while coconut milk will result in a thicker soup. Alternatively, if you are not lactose-intolerant, feel free to use normal dairy milk.
- Toasted Pumpkin Seeds: I like sprinkling some toasted pumpkin seeds for a nice contrast in texture and color, but feel free to use chopped pecans, walnuts or almonds instead.
Step by Step Instructions:
1. Bring to a Boil and Simmer
Start off by combining pumpkin puree, unsweetened almond milk, water, diced onions, minced garlic and chopped spring onions in a large pot and bring it to a boil. Once it boils, lower the heat and let the ingredients simmer gently for the next 30 minutes.
2. Blend and Season
Let the ingredients cool slightly, before transferring everything to a high-speed blender, processing for about 20 seconds until you get a thick, smooth homogeneous soup.
If the soup is too thick for your liking, simply add 1/4 cup of filtered water at a time until you achieve the desired consistency. Finally, add salt and pepper to taste and process a few seconds more.
3. Reheat, Serve and Garnish
Pour the soup back into the pot, and heat it up a little before serving and garnishing with toasted pumpkin seeds.
Recipe FAQs:
Given how few ingredients are required in this soup, I highly suggest using fresh pumpkin puree, which will really bring out the natural flavor of pumpkin. However, canned pumpkin will work just as well.
If you would like to make a version of this soup without pumpkin, feel free to substitute the pumpkin puree with equal amounts of sweet potato puree, butternut squash puree, or even carrot puree.
If you don’t plan on eating the soup immediately, transfer the pumpkin soup to an air-tight container and keep in the refrigerator for up to 5 days. Simply reheat the soup in the microwave or on the stovetop before eating.
Yes, you can definitely freeze the soup! Simply let the soup cool completely before storing it in freezer-safe containers or ziplock bags and freeze for up to 3 months. Thaw the soup overnight in the refrigerator and then reheat the soup in the microwave or on the stovetop before eating.
If you don’t own a high-speed blender, you can also use an immersion blender to process the ingredients directly in the pot.
Pumpkin Recipes You’ll Love:
- Homemade Pumpkin Puree (Gluten-Free, Vegan)
- Pumpkin Scones (Gluten-Free, Vegan)
- Tender Pumpkin Scones (Gluten-Free)
- Easy Pumpkin Muffins (Gluten-Free, Vegan)
- Easy Pumpkin Bread (Gluten-Free, Vegan)
- Super Moist Gluten-Free Pumpkin Bread
- Pumpkin Cheesecake (Gluten-Free, Vegan)
- Pumpkin Waffles (Gluten-Free)
- Pumpkin Gnocchi with Rosemary Brown Butter (Gluten-Free)
Other Fall Recipes to Enjoy:
P.S. If you try this recipe, I’d love for you to leave a star rating below, and/or a review in the comment section further down the page. I always appreciate your feedback. Be sure to check out my entire Recipe Index for all the recipes on the blog. You can also follow me on Pinterest, Facebook or Instagram! Sign up for my Email List to get fresh recipes in your inbox each week!
Print
Creamy Pumpkin Soup (Gluten-Free, Vegan)
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
This super creamy pumpkin soup is deliciously flavorful and makes the perfect appetizer or light meal on colder days. Make a big pot with just 7 ingredients in only 45 minutes! You’ll definitely want to make this on repeat. Naturally gluten-free, dairy-free, and vegan too.
Ingredients
- 1 1/2 cup pumpkin puree
- 1 cup unsweetened almond milk
- 2 cups water
- 1 yellow onion (roughly 1 cup diced)
- 6 garlic cloves (roughly 2 tablespoons minced)
- 1/2 cup chopped spring onions
- Salt and pepper to taste
- 1/4 cup toasted pumpkin seeds, for garnishing
Instructions
- Combine pumpkin puree, almond milk, water, diced onions, minced garlic, and chopped spring onions in a large pot and bring to a boil, before lowering heat and allowing the ingredients to simmer for the next 30 minutes.
- Allow the ingredients to cool for a few minutes before transferring everything to your high-speed blender.
- Process the ingredients for 20 seconds until you get a thick, smooth and homogeneous soup, scraping down the sides of the blender as needed. Add salt and pepper to taste and blend for a few seconds more.
- Pour soup back into the pot and then heat up before serving garnished with toasted pumpkin seeds.
Notes
Fresh or Canned Pumpkin Puree: I personally prefer using my recipe for homemade pumpkin puree (as it’s free of any additives or preservatives that the canned version tends to come with), however canned pumpkin will work just fine too.
Pumpkin Alternatives: If you would like to make this soup without pumpkin puree, feel free to use sweet potato puree, butternut squash puree, or even carrot puree in the same quantities.
Almond Milk: I use an unsweetened version of my homemade almond milk, but you can also use other non-dairy milks such as this 5-minute cashew milk or coconut milk.
Toasted Pumpkin Seeds: I love sprinkling a handful of toasted pumpkin seeds over the pumpkin soup before eating or serving because the crunchy pumpkin seeds give the soup a nice pop of color and contrast in texture.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Appetizer
- Method: Stovetop
- Cuisine: American
Keywords: pumpkin soup
You could even add in some cooked free range chicken or grass fed steak meat if you don’t want a vegan soup. It would be delicious.
★★★★★
Hi Suzanne, those options sound delicious! Thanks for the suggestions!
I just bought pumpkin and so stoked to try out this recipe! How much of fresh pumpkin is needed to make 1.5 cups of pumpkin puree?
Hey Gem! I’m not sure but half a large pumpkin or a small pumpkin should be fine!