• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Oh My Veggies logo

  • Recipes
    • Vegetarian Recipes
    • Vegan Recipes
    • Vegetarian Main Dishes
    • Vegetarian Appetizers
    • Vegetarian Breakfast Recipes
    • Vegetarian Side Dishes
    • Dessert Recipes
    • Snack Recipes
    • Drinks
    • Sauces, Spreads and Condiments
    • Holiday Recipes
    • From our Readers
  • Cooking Tips & Hints
    • Cooking Tips
    • Plant-Based Nutrition
    • Product Reviews
  • Shop Cookbooks
  • About Us
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • Find Recipes
  • Cookbooks
  • About Us
  • Freebies!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Find Recipes
    • Cookbooks
    • About Us
    • Freebies!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Oh My Veggies » Vegan Recipes » Vegan Soups & Stews

    Creamy Vegan Pumpkin Soup with Cauliflower Rice

    Published: Feb 17, 2019 · by Nicole · Updated: Sep 20, 2023 · This post may contain affiliate links.

    Jump to Recipe - Print Recipe

    This creamy vegan pumpkin soup is loaded with flavor from fresh cilantro and creamy coconut milk. Riced cauliflower makes it nutritious and filling, without adding extra carbs. It's a simple, healthy vegan-friendly recipe.

    creamy vegan pumpkin soup topped with cilantro and red onions

    This vegan pumpkin soup is sure to be your new go-to soup recipe. As soon as the season shifts to cooler weather (which is like 60 in Florida) I start thinking about cozy socks, campfires and pulling out my comfort food recipes.

    As a kid, my only experience with pumpkin was pumpkin pie at Thanksgiving. But it’s actually a very versatile ingredient- a wonderful addition to muffins and has even found its way into our lattes, and scented candles! Now I love cooking with pumpkin!

    If you are new to vegetarian or vegan cooking this recipe is a quick and easy meal that is sure to be a crowd pleaser. Pumpkin soup is traditionally made with milk or cream, but this 100 % dairy-free version uses coconut milk instead. It's a delicious trick that works in many vegan soup recipes.

    This Creamy Vegan Pumpkin Soup is:

    • Made from simple, healthy ingredients
    • 100% vegan and vegetarian friendly
    • Dairy-free
    • Gluten-free
    • Easy to make!

    Let's get cooking.

    Cooking with Cauliflower Rice

    Cauliflower rice became insanely popular with the beginning of the low carb movement. Now, I'm not a health nut by any means, but I do try to keep some lighter recipes in my arsenal.

    Riced cauliflower is a great option for making low-carb vegan recipes that are still hearty and filling. It's essentially just cauliflower processed in the food processor until it takes on the consistency and shape of grains of rice.

    I like to use frozen riced cauliflower, which is easy to find at most grocery stores these days. But if you want to try your hand at making your own, check out this simple video to see how.

    And if you love it - try these Baked Stuffed Tomatoes next. They're loaded with a pico de gallo cauliflower rice.

    creamy vegan pumpkin soup being served in a white bowl

    How to Make Creamy Vegan Pumpkin Soup

    Preheat your oven to 350 F (177 C).

    To cook your pumpkin first cut it in half lengthwise and scrape out the seeds. Spray it lightly with some cooking spray. Roast the pumpkin face-down on a baking sheet in the oven for 30 minutes.

    hollowing out pumpkin for roasting

    You will know when it’s done when you can insert a fork in easily – it will be very soft.

    Doesn't that look delicious?

    pumpkin after being roasted

    Remove it from the oven a let it cool until it’s easy to handle. Once cool you can scrape the flesh out with a spoon and discard the peel.

    roasted pumpkin for making soup

    Combine the pumpkin, cauliflower rice and vegetable broth in a stock pot. You can use store-bought broth, but there’s nothing like homemade vegetable stock.

    mixing vegan pumpkin soup ingredients in a stock pot

    Heat the soup over medium-high heat until it just begins to boil, then reduce heat to a simmer. Cook for 15 minutes and remove from heat.

    Now for the fun part! Use an immersion blender to puree your soup - all you need to do is insert the blade end into the pot and blend until it’s the consistency you want. So easy!

    blending pumpkin soup on the stovetop with an immersion blender

    Now return your soup to the stove and bring it back up to a simmer.

    Add the coconut milk and chopped parsley. Stir to combine and heat for 5 more minutes.

    adding coconut milk to vegan pumpkin soup

    Add salt and pepper to taste, then serve.

    Tips for Perfect Vegan Pumpkin Soup

    Here are a few tips and tricks I learned to ensure perfect soup every time!

    I recommend using the very flavorful sugar pumpkin for this recipe. It has a higher sugar content (compared to your typical Halloween pumpkin) making it the best pumpkin for culinary uses.

    This soup freezes really well, making it a great vegan meal prep recipe also. I suggest freezing it before adding the coconut milk. Then reheat on the stove-top and add the coconut milk before serving.

    If you want to try your hand at making homemade vegetable stock, check out my personal stock recipe here.

    You'll need an immersion blender to make this soup nice and creamy. This is the one I use! It's inexpensive and works really well. As an alternative, you can transfer the cooked soup to a regular blender for processing, but it's a bit messy!

    If you want a major shortcut, you can use canned pumpkin. Use this handy calculator to figure out the right quantities.

    You can add some spice to this soup with a dash of chipotle powder or red pepper flakes!

    Recipe

    Creamy Vegan Pumpkin Soup

    This creamy vegan pumpkin soup is loaded with flavor from fresh herbs and creamy coconut milk. Riced cauliflower makes it nutritious and filling, without adding extra carbs. It's a simple, healthy vegan-friendly recipe.
    Print Recipe Pin Recipe Email Recipe
    Prep Time: 10 minutes minutes
    Cook Time: 45 minutes minutes
    Total Time: 55 minutes minutes
    Course: Main Course
    Cuisine: American, Gluten free, Vegan, vegetarian
    Keyword: Delicious Everyday, how to make pumpkin soup
    Servings: 6 servings
    Calories: 125kcal
    Author: Oh My Veggies

    Ingredients

    • 1 sugar pumpkin about ½ pound
    • 2 cups cauliflower rice frozen
    • ½ cup yellow onions peeled and chopped
    • 4 cups vegetable broth
    • ½ cup coconut milk
    • ¾ cup fresh parsley chopped
    • Salt and pepper to taste
    • extra parsley and red onions optional garnish

    SUPPLIES NEEDED:

    • immersion blender
    US Customary - Metric

    Instructions

    • Preheat your oven to 350 F (177 C).
    • To cook your pumpkin first cut it in half lengthwise and scrape out the seeds. Roast face-down on a baking sheet in the oven for 30 minutes. You will know when it’s done when you can insert a fork in easily – it will be very soft.
    • Remove it from the oven a let it cool until it’s easy to handle. Once cool you can scrape the flesh out with a spoon and discard the peel.
    • Combine the pumpkin, cauliflower rice and vegetable broth in a stock pot. You can use commercial broth butthere’s nothing like homemade vegetable stock.
    • Heat over medium-high heat until it just begins to boil, then reduce heat to a simmer. Cook for 15 minutes and remove from heat. 
    • Use an immersion blender to puree your soup - all you need to do is insert the blade end into the pot and blend until it’s a creamy consistency.
    • Now return your soup to the stove and bring it back up to a simmer. Add the coconut milk and chopped parsley.Stir to combine and heat for 5 more minutes. Add salt and pepper to taste, then serve.

    Video

    Notes

    You can spice up this recipe with a dash of chipotle powder or red pepper flakes.

    Nutrition

    Calories: 125kcalCarbohydrates: 21gProtein: 4gFat: 4gSaturated Fat: 3gSodium: 652mgPotassium: 1032mgFiber: 2gSugar: 9gVitamin A: 20260IUVitamin C: 57.3mgCalcium: 76mgIron: 3.1mg
    Craving more veg-friendly recipes? Shop our collection of vegetarian and vegan cookbooks, including our new Vegan Thanksgiving and Vegan Christmas cookbooks!
    « Chocolate Chip Bread Pudding
    The Ultimate Vegan Taco Salad »

    Dairy Free Recipes, Delicious Everyday, Gluten Free Vegetarian Recipes, Vegan Main Dishes, Vegan Recipes, Vegan Soups & Stews, Vegetarian Main Dishes, Vegetarian Recipes, Vegetarian Soups & Stews DE

    Reader Interactions

    Comments

    No Comments

    5 from 2 votes (2 ratings without comment)

    Something to say? Leave a comment. Cancel reply

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

    Recipe Rating




    Primary Sidebar

    image of the author

    Nicole is a life long vegetarian and the author of the popular vegan cookbook, Weeknight One Pot Vegan Cooking. She loves sharing her recipes and showing the world just how easy and delicious meatless meals can be!
    Learn more here.

    signature of author

    get a free 5 day vegetarian meal plan

    shop our vegetarian and vegan cookbooks

    Footer

    ↑ back to top

    • Shop Cookbooks
    • About Us
    • Work with Me
    • Contact
    • Privacy Policy
    • Terms of Use

    Still hungry? Check out our delicious family of blogs.

    veg kitchen
    step away from the carbs
    all she cooks
    midlife rambler
    wandertooth logo

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 Hook & Porter Media

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.