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.
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.
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.
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?
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 store-bought broth, but there's nothing like homemade vegetable stock.
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!
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.
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
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
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.
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