Glorious & Vegan Pumpkin Soup

Meet my favorite pumpkin soup recipe. It’s super creamy (thanks mostly to the pumpkin, with a little help from coconut milk) yet plenty healthy, too, low fat and low calories ladies.  It’s gently spiced, but I made sure that the pumpkin flavor shines above the rest. Are you ready to fall in love with pumpkin again? Or all over again? I’ve already made this recipe twice in one week because we drank it down that quickly.

It’s pretty easy to make and the leftovers taste even better the next day, so you could certainly make it one day in advance. Don’t be intimidated by the ingredient list—this soup only requires basic pantry ingredients!

This pumpkin soup recipe is creamy AND healthy!  Recipe yields 4 bowls or 6 cups of soup.


  • 4 tablespoons olive oil, divided
  • One 4-pound sugar pie pumpkin
  • 1 large yellow onion, chopped
  • 2 medium carrots
  • 2 medium potatoes
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon (optional)
  • ½ teaspoon ground nutmeg (optional)
  • Tiny dash of cayenne pepper (optional, if you like spice)
  • Freshly ground black pepper
  • 4 cups (32 ounces) vegetable broth
  • ½ cup full fat coconut milk 
  • 1 tablespoon tumeric powder
  • ¼ cup sunflower seeds
  • 1 small bunch of fresh dill


1. Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds (you can roast the seeds if you’d like—see note—but you won’t need them for this recipe).

2. Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.

3. Dice 2 potatoes and  chop 2 carrots. Simmer until veggies are soft.

4. Heat the remaining 3 tablespoons olive oil in a large heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.

5. Add the pumpkin flesh, potatoes, carrots,  cinnamon, nutmeg, cloves, cayenne pepper (if using), and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to meld.

6. While the soup is cooking, toast the sunflower seeds with tumeric powder in a medium skillet over medium-low heat, stirring frequently, until fragrant and  golden.  You want them to be nice and toasty, but not burnt. Transfer seeds to a bowl to cool.

7. Once the pumpkin mixture is done cooking, stir in the coconut milk. Remove the soup from heat and let it cool slightly. Now blend this soup in the pot  until mixture will be smooth. Transfer the puréed soup to a serving bowl and repeat with the remaining batches.

8. Taste and adjust if necessary (I thought the soup was just right as is, but you might want to add more coconut milk for extra creaminess/milder flavor, or maple syrup to make it a little sweeter).

9. Ladle the soup into individual bowls. Sprinkle sunflower seeds and dill over the soup and serve. 


FREEZE: Feel free to freeze the sup up to 1 month.
MAKE IT DAIRY FREE: Use coconut milk, not heavy cream.
MAKE IT VEGAN: Use coconut milk and maple syrup.
CHANGE IT UP: Kabocha squash works instead of pumpkin, and I bet butternut squash would work well, too.



Aiste Anandi xo

Categories: Blog

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