This super creamy vegan 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 and dairy-free too.
Want to save this recipe?
Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!
Sweater Weather Means Soup Season
As the weather progressively gets cooler, one of my favorite ways to warm up and beat the cold during this time of year is by making and drinking plenty of soups.
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 and delicious vegan 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 – get ready for your new favorite fall soup!
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 any holiday table, or can also be eaten as a light but nutritious meal if you want something easy for lunch or dinner.
Why This Recipe Works:
- Simple Ingredients: This recipe requires just 7 ingredients (not counting salt and pepper), and the ingredients can be easily found at the local grocery store!
- Easy to Make: Ready in just 45 minutes, this easy vegan pumpkin soup is uncomplicated to prepare, especially with the help of a high-speed blender or immersion blender.
- Totally Gluten-Free, Dairy-Free & Vegan: Best of all, this delicious soup recipe is 100% gluten-free, dairy-free and vegan, which means that even those with Celiac disease or gluten or dairy intolerances can enjoy them without worries!
Ingredients You’ll Need:
Here’s a visual overview of the ingredients required for this creamy vegan pumpkin soup recipe.
(For exact measurements, please scroll down to the printable recipe card at the bottom of this post.)
- 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 full-fat coconut milk. Alternatively, if you are not lactose-intolerant, go ahead and use heavy cream if you prefer.
- Water: I used filtered water, but you can also use equal amounts of vegetable broth or vegetable stock if you wish. Alternatively, if you are not vegan or vegetarian, you can also use chicken broth or stock if you prefer.
- 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.
How to Make Vegan Pumpkin Soup (Step by Step):
1. Bring to a Boil and Simmer
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 or food processor, 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 pureed soup back into the pot, and heat it up a little before serving and garnishing with toasted pumpkin seeds.
Dish by Dish Tips/Tricks:
- Use a Slow Cooker: If you prefer, you can also cook the ingredients in a slow cooker (either 3-4 hours on high or 6 to 8 hours on low) before pureeing the soup with an immersion blender and serving.
- Optional Aromatic Spices: To jazz up the flavor of this soup, feel free to add other spices such as curry powder, cayenne pepper, black pepper, red pepper flakes etc.
- Other Garnishes: If you prefer other garnishes instead of pumpkin seeds, you may also use chopped fresh chives or fresh parsley or cilantro leaves.
Given how few ingredients are required in this soup, I highly suggest using a whole pumpkin to make 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 pureed sweet potatoes, butternut squash puree, or even carrot puree.
Transfer any cooled leftover pumpkin soup to an airtight 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 any leftover soup! Simply let the soup cool completely before storing it in freezer-safe containers or freezer 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 regular blender, you can also use an immersion blender to process the ingredients directly in the pot.
Gluten-Free 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)
Gluten-Free Soup Recipes to Cozy Up to:
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
- Bring Ingredients to Boil then Simmer: 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.
- Transfer to Blender: Allow the ingredients to cool for a few minutes before transferring everything to your high-speed blender.
- Process Until Smooth: 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.
- Heat Soup Before Serving: Pour soup back into the pot and then heat up before serving garnished with toasted pumpkin seeds.
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.
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.
Storing/Freezing: To store, place the cooled vegan pumpkin soup in an airtight container and store in the refrigerator for up to 5 days. Reheat the soup in a large pot before serving. To freeze, place the cooled pumpkin soup in freezer-safe containers or freezer bags and freeze for up to 2 months. Let the frozen soup thaw completely overnight before reheating and serving.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Appetizer
- Method: Stovetop
- Cuisine: American
Keywords: pumpkin soup