This creamy vegan pumpkin soup is a cozy, nutrient-packed dish perfect for any season.
Bursting with plant-based protein from almond butter and fiber-rich cauliflower, it offers a healthy, satisfying meal with naturally sweet pumpkin and warming spices.
Low in saturated fat and full of wholesome ingredients, this soup is quick, easy, and ideal for weeknight dinners or make-ahead meal prep.
Nutrient-Packed Vegan Pumpkin Soup
Equipment
- 1 Dutch oven (medium or large)
- (1) Wooden spoon
- 1 Immersion Blender or Regular Blender
- 1 measuring cup
- 1 measuring spoon
Ingredients
- 2 tablespoons coconut oil or extra virgin olive oil
- 3 cups cauliflower florets 1 small head or ½ large
- 1 medium yellow onion diced
- ½ teaspoon kosher salt plus more to taste
- ¼ teaspoon ground black pepper plus more to taste
- 3 garlic cloves minced (about 1 tablespoon)
- ¾ teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon ground nutmeg
- 3 cups low-sodium vegetable broth plus extra as needed
- 1 15-ounce can pumpkin puree
- 3 tablespoons pure maple syrup
- 2 tablespoons almond butter
- 1 cup unsweetened almond milk
Instructions
- Heat the Oil: Begin by placing a medium or large Dutch oven over medium heat. Add 2 tablespoons of coconut oil or extra virgin olive oil. Allow the oil to warm for about 1–2 minutes, just until it shimmers slightly. This ensures the vegetables will sauté evenly without sticking to the pan. Properly heated oil helps release the flavors of aromatics later.
- Sauté the Vegetables: Add 3 cups of cauliflower florets and 1 diced medium yellow onion to the heated oil. Sprinkle in ½ teaspoon of kosher salt and ¼ teaspoon of ground black pepper to season the vegetables. Cook, stirring occasionally, until the onion becomes soft, translucent, and lightly golden, about 5 minutes. This step softens the cauliflower and builds a flavorful base for the soup.
- Toast the Spices: Add 3 minced garlic cloves (about 1 tablespoon), ¾ teaspoon of ground cumin, ½ teaspoon of ground coriander, and ¼ teaspoon of ground nutmeg to the sautéed vegetables. Stir continuously for 30 seconds to 1 minute until the spices become fragrant. Be careful not to let the garlic burn, as it can turn bitter. Toasting the spices enhances their aroma and deepens the soup’s flavor.
- Add Broth and Pumpkin: Pour in 3 cups of low-sodium vegetable broth, followed by 1 (15-ounce) can of pumpkin puree. Add 3 tablespoons of pure maple syrup and 2 tablespoons of almond butter. Using a wooden spoon, gently scrape any browned bits from the bottom of the pot. These bits are packed with flavor and help create a rich, well-rounded soup.
- Simmer the Soup: Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low and allow the soup to simmer uncovered for approximately 10 minutes, stirring occasionally. This softens the cauliflower completely and allows all the flavors to meld together. Keep an eye on the pot to prevent sticking or scorching.
- Incorporate Almond Milk: After the cauliflower is tender, pour in 1 cup of unsweetened almond milk. Stir thoroughly to combine. The almond milk adds creaminess without using dairy, giving the soup a smooth, velvety texture. Taste the soup at this stage and adjust seasoning with additional salt and pepper as needed.
- Puree the Soup: Use an immersion blender to blend the soup directly in the Dutch oven until completely smooth and creamy. If using a traditional blender, carefully transfer the soup in batches, filling no more than halfway to avoid hot liquid splatters. Blend until velvety and consistent. Return all blended portions to the Dutch oven and stir well to combine.
- Adjust Consistency and Seasoning: Check the soup’s consistency. If it feels too thick, gradually add extra vegetable broth, ¼ cup at a time, until it reaches your preferred texture. Taste again and adjust seasoning with salt and black pepper to your liking. Remember, the flavors will deepen slightly as the soup rests.
- Garnish and Serve: Ladle the soup into bowls and add optional garnishes such as roasted pumpkin seeds, finely chopped fresh parsley, or a sprinkle of pomegranate seeds for color and texture. Serve immediately while hot. The garnishes add crunch, freshness, and visual appeal, enhancing the overall experience.
- Enjoy or Store: Enjoy the soup immediately as a hearty, nutrient-packed meal, or let it cool slightly before transferring it to an airtight container for refrigeration or freezing. This soup is perfect for meal prep, as it reheats beautifully without losing its creamy texture or rich flavor.
Notes
- This soup is naturally sweetened with pumpkin puree and maple syrup, so you can adjust the sweetness to taste depending on the pumpkin’s natural flavor.
- Using almond butter adds creaminess and plant-based protein; you can substitute with cashew butter for a slightly different nutty taste.
- Low-sodium vegetable broth is recommended to better control the salt content. Taste before adding extra salt, especially if using salted nut butter.
- For a smoother texture, an immersion blender works best, but a high-speed blender can be used in batches. Be cautious with hot liquid to avoid splattering.
- Roasting the cauliflower before sautéing can add an extra layer of flavor if desired, but it’s optional for a quicker version.
Chef’s Secrets: Tips For Perfect Soup
The key to achieving a rich, velvety pumpkin soup lies in layering flavors and paying attention to texture.
Begin by sautéing the cauliflower and onion until tender, allowing natural sweetness to develop.
Toasting the spices briefly releases essential oils, enhancing aroma and depth.
Incorporating almond butter and almond milk at the end ensures creaminess without dairy, while stirring gently helps maintain a smooth consistency.
Taste and adjust seasoning gradually for a perfectly balanced result.
Serving Suggestions: Pairing And Presentation Ideas
This vegan pumpkin soup is versatile and pairs beautifully with both soft and crunchy accompaniments.
Serve with toasted artisan bread or garlic croutons for a comforting meal.
For added texture and nutrition, sprinkle pumpkin seeds, pomegranate arils, or chopped fresh parsley on top.
It also works well alongside a fresh salad or roasted vegetables for a complete, nutrient-rich lunch or dinner.
A drizzle of coconut cream or olive oil can elevate its presentation and flavor.
Storage Tips: Keeping Soup Fresh Longer
Store cooled soup in an airtight container in the refrigerator for up to one week.
Reheat gently on the stovetop over low heat or in the microwave, stirring occasionally to prevent separation.
This soup also freezes well for up to two months; transfer to a freezer-safe container, leaving some space for expansion.
Thaw overnight in the fridge before reheating. You can also portion the soup into individual containers for convenient meal prep.
Frequently Asked Questions
1. Can I make this soup nut-free?
Yes! Replace almond butter with sunflower seed butter or tahini, and use unsweetened oat or soy milk to keep the creaminess without nuts.
2. Is it possible to use fresh pumpkin instead of canned?
Absolutely. Roast and puree about 3 cups of fresh pumpkin to substitute the 15-ounce can.
Cooking times may slightly increase to ensure smoothness.
3. Can I add more protein?
You can boost protein by adding cooked lentils, white beans, or a scoop of plant-based protein powder.
Stir them in after blending for a creamy, protein-rich soup.
4. How spicy is this soup, and can I adjust it?
This recipe is mildly spiced with cumin, coriander, and nutmeg.
For more warmth, add a pinch of cayenne or smoked paprika, or reduce spices for a milder flavor suitable for children.
5. Can I make this soup in advance?
Yes! It’s perfect for meal prep. Make a large batch, cool completely, and store in the fridge or freezer.
Reheat gently, and adjust the consistency with extra broth if needed before serving.
