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Make this healthy, pumpkin soup in under 30 minutes! It’s creamy, vegan, dairy-free, and mildly sweet! #healthy #vegan #dairyfree
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Easy Pumpkin Soup (coconut-free, soy-free, nut-free, +oil-free option)
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 

Make this healthy, pumpkin soup in under 30 minutes! It’s creamy, vegan, dairy-free, and mildly sweet!

Course: Appetizer, Main Course
Cuisine: American
Keyword: pumpkin
Servings: 4
Calories: 111 kcal
Author: Simple Fit Vegan
Ingredients
  • 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
Instructions
  1. 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.
  2. Add the rest of the ingredients except for dairy-free milk. Add all the spices.
  3. Stir with a whisk and cook covered for 10 minutes to allow flavors to develop.
  4. 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.
  5. 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.
  6. Store in an airtight container for up 3 days.
Recipe Notes

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