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Make this healthy, pumpkin soup in under 30 minutes! It’s creamy, vegan, dairy-free, and mildly sweet!
I love making all kinds of creamy soups once the weather starts to cool down. Last year I made a Sweet Potato Soup, Roasted Red Pepper Soup, 30-Minute Curried Cauliflower Soup, Roasted Acorn Squash Soup, and Creamy Broccoli Soup.
Needless to say, I had to add Pumpkin Soup to the collection 
I’ve experimented with making pumpkin soup a few times and I wanted to make a version that doesn’t use coconut milk. Some people don’t like the taste of coconut milk, others may not want to consume all that saturated fat.
Cooking Steps
First, we will caramelize garlic and onion in olive oil. If you are oil-free, you can use 3 tablespoons of vegetable stock instead. I recommend using a non-stick pan if you are not using oil. It will help prevent vegetables from sticking and burning.
The second step is to add the rest of the ingredients except for the almond milk and cook for 10 minutes. Technically at this point, all the vegetables are cooked. Cooking everything together for another 10 minutes will help develop flavors and allow spices to infuse the soup.
I always find that Pumpkin Soup tastes better the next day. Maybe it’s due to the fact that more time is needed for all the spices to fully incorporate.
The third step is to blend everything. Mainly, we want to blend the garlic and onion into the soup for two reasons. One – to make our soup creamy (you don’t want little pieces of garlic and onion floating around). And, two – to infuse our soup further with flavor.
Our Pumpkin Soup will be ready in just about 30 minutes, making it a perfect weeknight meal.
This Pumpkin Soup is quite light, with 111 calories per serving. To make a cozy lunch or dinner, you could pair it with Grilled Sweet Pepper Sandwich, Mushroom Hemp Seed Pesto Sandwich, Chickpea Salad Sandwich, Pomegranate Walnut Salad, or Autumn Butternut Squash Salad.
Make this healthy, pumpkin soup in under 30 minutes! It’s creamy, vegan, dairy-free, and mildly sweet!
- 1 tbsp olive oil
- 1 small yellow onion, diced
- 1 garlic clove, diced
- 1 can pumpkin purée
- 1 tbsp apple sauce
- 1 cup vegetable stock
- 2 tbsp maple syrup
- 1/2 tsp cinnamon
- 1/8 tsp cloves
- 1/2 tsp nutmeg
- Pinch of cayenne
- 1/4 cup unsweetened almond milk (can sub for oat, soy, or any other type of dairy-free milk)
- 1 tsp cornstarch
- Optional: 2 tbsp roasted pumpkin seeds
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Heat olive oil over medium heat in a medium-size pot. Caramelize garlic and onions for 2-3 minutes. If not using oil, caramelize garlic and onion in 3 tbsp of vegetable stock.
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Add the rest of the ingredients except for dairy-free milk. Add all the spices.
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Stir with a whisk and cook covered for 10 minutes to allow flavors to develop.
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Whisk dairy-free milk with the cornstarch in a separate bowl. Stir the mixture into the soup. Turn off heat, let cool for 5 minutes. Transfer to a blender or food processor and blend until onions and garlic well combined.
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Transfer the soup back into the pot and adjust seasoning accordingly. Add more salt, maple syrup if needed. If your soup is on the thicker side add more dairy-free milk to thin it out.
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Store in an airtight container for up 3 days.
Nutrition Information (per serving): Calories: 111 Fat: 4.1 g Saturated fat: 0.7 g Carbohydrates: 18.4 g Dietary Fiber: 3.4 g Sugar: 10.5 g Sodium: 55 mg Protein: 1.4 g
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