The Balanced Diet: Creamy Vegan Pumpkin Soup

Easy Vegan Pumpkin Soup | Healthy, Dairy-Free, Gluten-Free

The food blog universe seems to lose their sh*% the second pumpkin season rolls around. Which happens pretty much the first day of fall.

I like hopping on the bandwagon as much as the next blogger. But I’m usually too lazy to wrestle with a whole pumpkin, even though these wedges might just be God’s gift to my stomach. It seems counter-intuitive to wait all year long for gourd season only to crack open a few cans of organic pumpkin. But what can I say…it’s just so easy.

Creamy Dairy-Free Pumpkin Soup Vegan / Vegetarian Creamy Dairy-Free Vegan Pumpkin Soup

This recipe comes at a perfect time because I am running around like a mad woman this week and have little room in my schedule to do much cooking that doesn’t involve throwing a bunch of ingredients in a pot and calling it a meal. That’s pretty much what this dish requires, but I tried to make those canned goods as healthy as possible.

On that note, I’m going to pull a Merritt Weaver and go now. I’m filming a new gluten-free cooking show for Healthination today and I’m super excited to share the footage with you once they’ve color corrected my hair to be much blonder than it is.

Healthy Easy Pumpkin Soup Recipe - it's creamy and vegan / dairy-free!  What are some of your favorite pumpkin recipes that you’re dying to tackle this season? Let me know in the comments!


Recipes Easy Vegetarian Pumpkin Soup Recipe - Dairy-Free, Vegan

Creamy Vegan Pumpkin Soup

Total Time: 25 minutes

Serving Size: 4

Creamy Vegan Pumpkin Soup


  • 2 tablespoons coconut or olive oil
  • 1 large sweet onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon minced ginger
  • Two 15-ounce cans pure pumpkin puree (or 4 cups fresh roasted pumpkin)
  • 2 cups vegetable stock
  • One 15-ounce can coconut milk
  • 1 tablespoon maple syrup
  • 2 teaspoons siracha
  • 2 teaspoons sea salt


  1. Heat the oil in a large Dutch oven or stockpot. Saute the onion over medium-high heat until soft, about 5 minutes. Add the garlic and ginger, and continue to cook until fragrant, about 2 minutes.
  2. Carefully stir in the pumpkin, stock, coconut milk, maple syrup, siracha, and salt. Bring to a boil, then turn the heat to medium-low and simmer for 15-20 minutes, until the soup has reduced and thickened slightly.
  3. Puree with an immersion blender or in a stand blender until very smooth. Garnish with cilantro leaves or toasted coconut.

instagram  If you make this, share a photo and tag me @PhoebeLapine #feedmephoebe - I would love to see it!

Napa Farmhouse 1885: Thai Pumpkin and Coconut Soup
Red or Green: Pizza with Red Chile Pumpkin Sauce, Black Beans and Fresh Corn
Devour: Easy Pumpkin Cream Sauce
Feed Me Phoebe: Creamy Vegan Pumpkin Soup
Virtually Homemade: Starbuck’s Pumpkin Spice Frappuccino
Weelicious: Pumpkin Cinnamon Rolls
The Lemon Bowl: Healthy Baked Mac and Cheese with Pumpkin
The Heritage Cook: Chile-Pumpkin Hummus
Dishing: Pumpkin Browns/ Pumpkin Hash Browns
In Jennie’s Kitchen: Pumpkin Scones
Cooking With Elise: Hearty Pumpkin Pasta
And Love It Too: Paleo Pumpkin Pie Oatmeal
Blue Apron Blog: Baked Pumpkin Stuffed with Millet and Caponata
Dishin & Dishes: Pumpkin Pancakes with Maple Cinnamon Pecan Syrup
Domesticate Me: Harvest Pumpkin Soup with Candied Bacon
The Sensitive Epicure: Pumpkin Panna Cotta with Pumpkin Seed Brittle
FN Dish: Cook Pumpkin from the Patch
Taste With The Eyes: Sweet and Spicy Pumpkin Apple Soup with Dried Fruit, Pine Nuts and Ancho Chile
Creative Culinary: Pumpkin Beer Bread with Pumpkin Butter Spread


Comment59 Share This!

59 Responses to The Balanced Diet: Creamy Vegan Pumpkin Soup

  1. Pingback: Pumpkin Beer Bread with Pumpkin Butter Spread — Creative Culinary - Food & Cocktail Recipes - Denver, Colorado

  2. Pingback: SOUP BLISS ~ Pumpkin Apple Soup with Dried Fruit, Pine Nuts, Chile de Arbol • Taste With The Eyes • where the image is meant to titillate and inspire the cook

  3. I make butternut squash soup all the time but never pumpkin soup! Love the flavors!

    • Thanks, liz! love butternut soup too. But it’s another veg that is such a pain to wrangle. I know I’ll work up the courage for some soup this season though 🙂

      • Jennifer says:

        Squash is super-easy. Just cut them in half, and place them in the oven (face down) at 350 for about 40 minutes. Cool a bit, then scoop.

        I used to struggle with peeling, and cutting, and boiling — but roasting is so much easier, and the flavor is MUCh better.

        (In fact, you may even be able to skip the slicing in half part — just poke with a fork and bake like a potato. Then cut and scoop out the seeds.)

  4. Pingback: Paleo Pumpkin Pie Oatmeal

  5. What Liz said…me too! When I do make a squash soup it needs a kick…and you’ve done it; nice recipe.

  6. Oh man this year it seemed people started losing their pumpkin shit in early September! Needless to say, I am on the bandwagon now that it is October. I am more for the savory uses of pumpkin this year. I might try and tackle some sort of pumpkin gnocchi, if I feel like it hahaha!

  7. I definitely want to make some pumpkin soup! And some stuffed pumpkin recipes. I can’t wait to tackle tons of new pumpkin recipes and make some of my old favorite breads and smoothies.

  8. Pingback: Fall Fest: Easy Pumpkin Cream Sauce | Cooking Bookmarks

  9. Lauren says:

    Please keep your recipes vegan – Honey and yogurt are not vegan and should not be encouraged to use in a vegan recipe- If you want to call this vegetarian than you are fine. But stick with the strict definition if you want to label something as vegan.

    • Hi Lauren. Apologies, I always forget about honey! Just updated to say sugar or honey. The yogurt is simply a serving suggestions. It’s not in the ingredient list. Thanks for visiting!

  10. Frankie says:

    Could you figure out how to make pumpkin mousse or pudding please?

  11. This looks fantastic! I don’t have a blender but I love creamy soups so I typically mince my onions and sautee them until they’re super tender. I made pumpkin soup this past weekend and added mashed sweet potatoes and curry to it. I will definitely take you up on your suggestion to add some Sriracha. Great call! Love the coconut milk idea, too! Cheers, Rebecca

    • Thanks, Rebecca! I would highly recommend picking up an immersion blender. They are only $30 and make life so much easier! Otherwise, chopping everything fine will taste great too. Hope you enjoy the coco/ginger/sriracha combo. xo

  12. Pingback: adventurefoodz.comCreamy Vegan Pumpkin Soup |

  13. Kayen says:

    What is a siracha? Does not exist in google…could you please specify

  14. Pingback: 7 Best Gluten-Free Halloween Recipes | Feed Me Phoebe

  15. Pingback: Creamy Vegan Pumpkin Soup

  16. Vanessa says:

    Looks good! I’m going to give it a try but I’m going to add curry powder as well.

  17. Tara says:

    Just made this tonight for dinner. I followed the recipe to a T (except for the sriracha, as we have no hot sauce in the house). It is delicious! This will likely become a fall favorite in our house. Thank you!

    • Tara – I’m SO glad! It’s such an easy go-to. I’ve also made it at this point with a little red curry instead of the siracha. Amazing. Thank you so much for making and reporting back! xo

  18. Pingback: My First Vegan Thanksgiving |

  19. Pingback: Baked Acorn Squash Recipe with Maple Syrup | Feed Me Phoebe

  20. ӏam tгuly delighted to read this blog posts which сarries tons of helpful information, thanks fοr prоviding thesе information.

    Fеel free to ѕurf to my homepage Hotel in Thailand

  21. Pingback: What to eat for smomach ache ( ulcer ) ? Foodrilla

  22. Pingback: Your 10 Favorite FMP Recipes of 2013 | Feed Me Phoebe

  23. Pingback: Pumpkin Pancakes With Maple Cinnamon Pecan Syrup | Dishin & Dishes

  24. Catherine K says:

    This was excellent. I didn’t have any siracha and I don’t like hot spice, so I omitted that ingredient but I did use a pinch of paprika. I also wanted it very thick so I added pureed navy beans (1 can of beans, drained & rinsed, and then put in the food processor before adding to the soup before bringing it to a boil).

  25. What’ѕ uρ ϲolleagues, good piece of writing and fastidious arguments commented herе, I aam genuinely enjoying by

    my աeb-site: movie download sites free

  26. Pingback: Healthy Baked Mac and Cheese with Pumpkin Recipe - The Lemon Bowl

  27. Pingback: 82 Pumpkin Recipes You’ll Fall In Love With! | Half Size Me

  28. Pingback: It’s fall y’all! | veganmom2g

  29. Jessica says:

    I’ve never tried pumpkin soup or even made any soup before, but I just made this today for a party and it was super good. Recommend garnish of fresh cilantro and pumpkin seeds.

  30. Kimberly Oglethorpe says:

    Absolutely THE BEST pumpkin soup!! I’ve tried others and nothing has been creamier or as tasteful as this one! Thank you so much!

  31. Fra says:

    Made this soup tonight and l loved it! I added an Indian twist with curry, coriander and mustard seeds. Such a simple recipe but so rich, creamy and delicious!

  32. Ana says:

    My blender isn’t working :(‘do you think this would still turn out without it? Looks so warmingand ddelicious!

  33. Aloha and thanks for your recipe. I just wanted to mention that cooked honey may not be altogether healthy. In Ayurveda, raw honey is medicine but cooked honey is ‘poison’. IF you find this interesting, you might add the honey at the end or substitute maple syrup if it didn’t change the taste too much? 🙂

    • that’s interesting to know jody! i figured heating raw honey would kill some of the good properties, but didn’t know it was BAD! you could definitely add it at the end or not at all. or use maple syrup!

  34. Kelinda says:

    Honey is not vegan. However, try agar instead, much sweeter also!

  35. Pingback: Pumpkin Spice Life | Up and Up

  36. Pingback: Thai Pumpkin Curry Recipe with Shrimp and Bok Choy

  37. Pingback: Vegan Pumpkin Soup with Candied Cashews

  38. Pingback: Cook Pumpkin from the Patch — Fall Fest - Over 35 Beauty

  39. Pingback: SOUP BLISS ~ Pumpkin Apple Soup with Dried Fruit, Pine Nuts, Chile de Arbol - Taste With The Eyes

  40. Pingback: Thanksgiving Menus & Other Fall Recipe Favorites - Fashionable Hostess | Fashionable Hostess

Leave a Reply

Your email address will not be published. Required fields are marked *