Creamy Pumpkin Soup

Whip up this delicious pumpkin soup in less than 20 minutes for a fun fall meal.

Vegan creamy pumpkin soup on a table, recipe

Prep time: 5 minutes
Cook time: 10 minutes
Serves: 4


2 cups pumpkin puree
1 1/4 cup vegetable broth
1 cup reduced fat coconut milk
1 small yellow onion
1 tbsp. garlic, minced
1 tsp. thyme
1/2 tsp. salt
1/4 tsp. pepper
4 tbsp. pumpkin seeds


1. Chop onion and mince garlic, sauté in medium saucepan with 1/4 cup of vegetable stock.

2. Add pumpkin puree, 1 cup of vegetable broth, coconut milk, thyme, salt, and pepper to saucepan. Stir to combine ingredients. Heat on medium heat for 5 minutes or until heated through.

3. Transfer soup to blender; puree until all ingredients are combined.

4. Pour into 4 bowls. Sprinkle with pumpkin seeds and black pepper.

Related: Roasted Tomato Soup

Nutrition Facts (per serving): Calories: 162kcal | Carbohydrates: 18g | Protein: 5g | Fat: 9g | Saturated Fat: 4g | Sodium: 987mg | Potassium: 373mg | Fiber: 5g | Sugar: 7g | Vitamin A: 19409IU | Vitamin C: 8mg | Calcium: 46mg | Iron: 3mg

Reference: “Vegan Pumpkin Soup.” Keeping the Peas. 29 Sept. 2020,

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