A bowl of vegan pumpkin soup garnished with pumpkin seeds

Vegan Pumpkin Soup

When the fall temperatures start dropping, warm up with this fragrant vegan pumpkin soup.  It’s got the perfect blend of sweetness from the pumpkin and apple, savory elements from the onion and broth, and richness from the coconut milk!  Plus, from start to finish, this soup is ready in under 30 minutes.

As an RD, I also just have to give a plug for this soup as a nutritious choice!  Each serving is just 230 calories and has a great blend of carbs, fat, and protein to keep you satisfied.  You can enjoy this along with some fresh baked bread and a salad for a balanced meal — or double up on the soup serving for a full meal without anything else on the side.

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Two mugs full of vegan pumpkin soup next to a sign that says hello fall

How to make vegan pumpkin soup

I feel like I say this all the time, but this recipe is super easy!  You’ve probably got most – if not all – of what you need in your pantry and fridge.  Here are the ingredients you’ll need:

  • Olive oil
  • Onion
  • Garlic
  • Apple
  • Curry powder
  • Salt
  • Pepper
  • Pumpkin puree
  • Vegetable broth
  • Canned coconut milk

You’ll start off by heating your oil in a pot, then sauté the onion.  After that, add the garlic and cook for another minute.  Then stir in the spices!

Let that get all nice and fragrant for a few minutes.  PS – is it just me, or does anyone else love the smell of curry powder when it’s cooking?!  It’s a total comfort food smell to me.

After that, you’ll add in the pumpkin puree and the vegetable broth and just simmer for 10 minutes.  Remember, you want the plain canned pumpkin – not the pie filling stuff.

Then take it off heat, pour in the coconut milk, puree it all up, and boom – you’ve got the easiest, most delicious vegan pumpkin soup.

I love my immersion blender because it makes it crazy simple to do pureed soups without the need to deal with pouring hot liquid into a blender.  If you don’t have one, they’re relatively cheap and a great investment for your kitchen.  But of course, if you don’t want to buy one, just wait for your soup to cool down a bit and then you can pour it in a regular blender to puree.

A spoonful of pumpkin soup

Allergens in this recipe

Disclosure:  This is for informational purposes only, and should not be construed as medical advice.  Always check the ingredient list yourself to confirm accuracy, in the event I made a mistake.

This recipe is a slam dunk for most people with food allergies!  It meets the following criteria:

  • Dairy free
  • Egg free
  • Soy free*
  • Peanut free
  • Fish free
  • Shellfish free
  • Gluten / wheat free*

*You’ll want to double check your vegetable broth to ensure it meets these criteria. Occasionally vegetable broth may contain soy or gluten, so just double check the ingredients on the brand you choose if you have concerns about these ingredients.

This vegan pumpkin soup contain coconut, so “technically” it has a tree nut.  That said, many people with tree nut allergies like almonds can tolerate coconut.  Obviously, follow whatever instructions your doctor has provided for you if you do have a tree nut allergy.

Can you freeze this soup?

Yep!  If you have leftovers you want to freeze, just portion it out into freezer safe containers.

Don’t freeze the entire recipe in one giant Tupperware, though.  It makes it a big pain in the booty to reheat later, because it takes forever for it to defrost and heat up.

Instead, I recommend creating single-serve portions in smaller dishes.  That way it will reheat easily in the microwave when you need a quick lunch or dinner.

A large white mug full of pumpkin soup

Looking for more vegan soup recipes?

Try one of these tasty recipes I’ve stumbled across on the interweb.  I’ve tried to list potential allergens in each, but please remember to always double check as ingredient lists may change or I may have missed one.

  • Vegan carrot ginger soup – This easy soup recipe is made in the instant pot, and packs a little bit of a kick thanks to the fresh ginger. (contains coconut)
  • Lemon garlic wild rice soup – I love lemon flavor in soup – it just makes a dish so light and fresh.  As a heads up – while some of the wild rice blends at the grocery store do contain allergens like soy, you can find just plain wild rice that is free of allergens.  Also, this soup uses unflavored almond milk but you can easily sub rice or oat milk if you need to. (contains almonds)
  • Vegan French onion soup – Oh man, is there anything better than that incredibly flavorful broth in a French onion soup?  If you’re vegan, try this version made with lentils.
  • Lentil taco soup – Taco flavors in soup?  Yes, please!  This hearty soup packs in black beans, corn, and lentils to make it nice and filling.  I love to top it off with avocado. (double check taco seasoning for allergens)

I hope you get a chance to try this vegan pumpkin soup soon – if you enjoy it, be sure to leave a recipe rating or comment to let me know.  And as always, don’t hesitate to reach out with more recipes that you’d love to see dairy free or allergy friendly versions. 🙂

Vegan Pumpkin Soup

This vegan pumpkin soup is the perfect blend of sweet pumpkin and apple, fragrant curry powder, savory broth, and rich coconut milk!

Course Soup
Cuisine American
Keyword dairy free pumpkin soup, vegan pumpkin soup
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 servings
Calories 230 kcal
Author Dairy Free for Baby

Ingredients

Pumpkin Soup:

  • 1 tbsp olive oil
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 small apple, peeled and chopped
  • 1 tsp curry powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 15 ounce can pumpkin puree
  • 2 cups vegetable broth
  • 1 cup canned coconut milk

Optional for Garnish:

  • pumpkin seeds
  • additional coconut milk

Instructions

  1. Heat 1 tbsp olive oil in a pot over medium heat. Add onion and cook for 3-4 minutes, until it starts to become tender.
  2. Add the garlic and cook for another minute. Add apple, curry powder, salt, and pepper. Cook for 2-3 minutes.
  3. Stir in the pumpkin puree and vegetable broth. Simmer for 10 minutes over low heat.
  4. Pour in the coconut milk and remove from heat. Use an immersion blender to puree the soup, then ladle into bowls to enjoy. Optionally, garnish with another drizzle of coconut milk and pumpkin seeds.

Recipe Notes

Nutrition analysis (approximate per serving; doesn’t include any garnish):

230 calories, 13 g fat, 9.5 g saturated fat, 490 mg sodium, 20 g carbohydrate, 4.5 g fiber, 11.5 g sugar, 10 g protein, Vitamin A: 336%, Vitamin C: 15%, Calcium: 5%, Iron: 10%

Share:  What’s your favorite kind of soup recipe?  If you tried this vegan pumpkin soup, what did you think?

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