A simple puree of canned pumpkin, coconut milk, and warm spices comes together in this Healthy and Easy Pumpkin Soup!

Total Time: 55 minutes

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A simple puree of canned pumpkin, coconut milk, and warm spices comes together in this Healthy and Easy Pumpkin Soup. It’s a nutritious vegan dinner or an easy make-ahead lunch that is full of fall flavor!

Clearly, I’m on a soup kick. Whether it’s a Mexican-inspired meal in my Instant Pot, a simple 30-minute vegetarian option, or a big bowl of this creamy pumpkin soup recipe, I can’t think of a better comfort food at this time of year!

How do you make Healthy and Easy Pumpkin Soup?

We eat soup or chili at least once a week when the weather is cooler because I can make it ahead of time, if necessary, and just store it in the refrigerator or freezer to be reheated at my convenience. I also appreciate that I can serve it with just about anything that my family loves…making everyone happy!

This vegan pumpkin soup is creamy yet healthy, thanks to the addition of coconut milk (but if you prefer a soup without coconut milk, there’s an alternative below). From the canned pumpkin to the cauliflower and onion, it’s full of nourishing vegetables and warm spices like garlic and ginger — with just a touch of sweetness from maple syrup.

First, heat olive oil in a large pot and sauté the onion until it’s soft and translucent (about 5-10 minutes).

Add the garlic and ginger, then the cauliflower, broth, and pumpkin. Bring to a boil, cover, and reduce heat to low. Simmer, covered, for about 25-30 minutes (or until the cauliflower florets are tender). Isn’t that easy?!

Use an immersion blender to puree the soup (or transfer the soup to a regular blender to puree).

Next, stir in the coconut milk (or heavy cream, if you prefer a non-vegan option).

Any chunks of fat in the coconut milk will instantly melt right into the soup for a perfectly smooth and creamy consistency!

COOK’S TIPS:

• I recommend using full-fat canned coconut milk (rather than lite coconut milk) because it will give the soup a rich, creamy texture. You can substitute with lite coconut milk if you prefer, however.
• Shake the can of coconut milk before you open it! This will make sure that the fat mixes with the coconut water. You want to make sure that you get the creamy fat in your soup — not just the thin coconut water.
• This soup freezes well. Just allow the soup to cool to room temperature before sealing in an airtight container and freezing for up to 3 months.

Possible Variations:

• Use chicken broth or chicken stock instead of vegetable broth if you don’t need a vegan soup.
• Use heavy cream instead of coconut milk if you don’t need a vegan soup.
• While this recipe calls for the convenience of canned pumpkin, you can substitute with about 1.75 cups of your own roasted pumpkin puree.
• Add a dash of cayenne pepper or a dash of cinnamon for a spicy kick.
• Substitute brown sugar for the maple syrup.
• Garnish with sliced green onions or chives, sour cream (non-vegan), croutons, or an extra swirl of coconut milk

Soup is nutritious and affordable comfort food that can be served as-is, or doctored up with toppings and sides to please everyone in the house. You can’t lose with this one!

Love soup too? Here are some of my other favorite recipes:

• Easy Homemade Minestrone Soup
• 30-Minute Tomato and Basil Soup
• Quick and Easy Marinara Soup

Did you try this recipe? Don’t forget to rate it and leave me a comment below! You can follow me on Facebook, on Instagram, on Pinterest, and on Twitter!

5 from 2 votes

Print

Healthy and Easy Pumpkin Soup

A simple puree of canned pumpkin, coconut milk, and warm spices comes together in this Healthy and Easy Pumpkin Soup!

Course Main Course

Cuisine American

Keyword easy soup, healthy soup recipe, pumpkin soup

Prep Time 10 minutes

Cook Time 45 minutes

Total Time 55 minutes

Servings 8 cups

Calories 105 kcal

Author The Seasoned Mom

Ingredients

• ½ Tbsp. olive oil
• 1 sweet onion diced
• 1 tablespoon minced garlic
• 1 teaspoon ground ginger
• 1 head cauliflower, florets diced (about 5 cups of florets total)
• 4 cups vegetable broth or chicken broth
• 1 (15 ounce) can unsweetened pumpkin puree (about 1.75 cups total)
• 1 Tablespoon maple syrup (or brown sugar)
• 1 tsp. salt to taste
• 1/2 cup full-fat canned coconut milk (or substitute with whipping cream)
• Optional garnish: sliced green onions, chives, or sour cream

Instructions

1. Heat oil in a large pot over medium heat. Add onion and sauté until soft and translucent (about 5-10 minutes). Add garlic and ginger and cook for about 1 more minute, stirring.

2. Add cauliflower, broth, and pumpkin. Turn heat to high, bring to a boil; cover. Reduce heat to low and simmer (covered) for about 20-30 minutes or until cauliflower is tender.

3. Stir in maple syrup, salt and coconut milk.

4. Remove from heat and use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, just transfer the soup to a large blender and puree until smooth. Be careful with the hot soup!

Recipe Notes

COOK'S TIPS:

• I recommend using full-fat canned coconut milk (rather than lite coconut milk) because it will give the soup a rich, creamy texture. You can substitute with lite coconut milk if you prefer, however.
• Shake the can of coconut milk before you open it! This will make sure that the fat mixes with the coconut water. You want to make sure that you get the creamy fat in your soup -- not just the thin coconut water.
• This soup freezes well. Just allow the soup to cool to room temperature before sealing in an airtight container and freezing for up to 3 months.

Possible Variations:

• Use chicken broth or chicken stock instead of vegetable broth if you don't need a vegan soup.
• Use heavy cream instead of coconut milk if you don't need a vegan soup.
• While this recipe calls for the convenience of canned pumpkin, you can substitute with about 1.75 cups of your own roasted pumpkin puree.
• Add a dash of cayenne pepper or a dash of cinnamon for a spicy kick.
• Substitute brown sugar for the maple syrup.
• Garnish with sliced green onions or chives, sour cream (non-vegan), croutons, or an extra swirl of coconut milk

Nutrition Facts

Healthy and Easy Pumpkin Soup

Amount Per Serving (1 cup)

Calories 105 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 3g 15%

Sodium 737mg 31%

Potassium 403mg 12%

Total Carbohydrates 15g 5%

Dietary Fiber 3g 12%

Sugars 8g

Protein 2g 4%

Vitamin A 170.5%

Vitamin C 45.1%

Calcium 4.4%

Iron 7.9%

* Percent Daily Values are based on a 2000 calorie diet.

This recipe was originally published in September, 2015. It was updated in September, 2018.

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