Vegan Pumpkin Soup

Pumpkin Soup

It is pumpkin season, and they are everywhere, I love it, mini ones and big ones of all kinds. When it comes to making pumpkin soup you will find endless different pumpkins to use. My soups always end up slightly different because of the different varieties. Even within the same type of pumpkin some may be sweeter than others. As I have been creating this recipe with Halloween in mind, I have been using the most appropriate looking pumpkins, as serving the soup back in the pumpkin shell is fun. So I recommend a red kuri squash or even a sugar pumpkin. You could also use a butternut squash.

Pumpkin is an excellent vegetable to have in your diet. It is a very good source of dietary fibre, vitamin A, vitamin C, riboflavin, potassium, copper and manganese as well as being a good source of vitamin E, thiamin, niacin, vitamin B6, folate, iron, magnesium and phosphorus. Pumpkin is a starchy vegetable so be careful eating starches with proteins; some may find it is best not to combine them in a meal.


Pumpkin Soup

Pumpkin Soup

Cook Time: 1 hour, 30 minutes

Yield: 5 cups

Serving Size: 3-5 people


  • 1 medium sized pumpkin (4 cups of mashed pumpkin)
  • 2 cups non-dairy milk (I like coconut milk the best)
  • 2 cups water
  • ½-1 tsp salt
  • 1 tsp ground ginger
  • 1 tsp cinnamon
  • ½ tsp cumin
  • ¼ cup olive oil
  • *All my recipes use dry cup measurements (for liquid and dry)


  1. Pre heat the oven to 400F (200C)
  2. Place the entire pumpkin in the oven for 1 hour, but it might need 15 minutes longer. Half way through flip the pumpkin over
  3. It is done when you can poke a skewer through it with minimal resistance. I find this method much easier than peeling the pumpkin and chopping it to cook. It takes longer in total but it is minimal time this way
  4. When the pumpkin is cooked slice it in half and scoop out the seeds etc
  5. Turn the pumpkins over so they are skin side up, now you can easily peel the skin with a knife. Alternatively keep the skin side down and scoop the pumpkin flesh out. Sometimes I like to keep the pumpkin shell to serve my soup in. If you do this then you need to leave at least ½ inch of flesh in the pumpkin to help the skin keep its shape.
  6. Place the cooked pumpkin in a blender/food processor – you should have about 4 cups of mashed pumpkin. If you kept some in the shell you will have a bit less so just remember this when you add the rest of the ingredients.
  7. Except for the oil, add all the remaining ingredients. Add half the oil – keep some back for drizzling on top of the soup.
  8. Blend until well combined. Taste to see if you want to add a little more of anything. I tend to leave salt and pepper on the table so people can season to their taste

Serving ideas:
* Drizzle pesto or coconut cream over the top.
* Sprinkle over pumpkin seeds.
* Have with Chia Seed Bread.
* Enjoy with Falafels.
Pumpkin Soup

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