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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.
- The pumpkin soup will keep in the refrigerator for up to 3 days.
- 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.
- To reheat the soup, thaw (if frozen) in the refrigerator overnight. Warm the soup in a saucepan over low heat, just until it reaches the desired temperature.
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.
- For a slightly sweeter pumpkin soup, use 2 tablespoons of maple syrup or brown sugar instead of just 1.
- 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!
More easy soup recipes that you might enjoy:
Healthy and Easy Pumpkin Soup
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) (or for a slightly sweeter soup, use 2 tablespoons of maple syrup or brown sugar)
- 1 tsp. salt, to taste
- 1/2 cup full-fat canned coconut milk (or substitute with heavy cream)
- Optional garnish: sliced green onions, chives, or sour cream
Instructions
- 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.
- 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.
- Stir in maple syrup, salt and coconut milk.
- 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!
Notes
- 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.
- 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
This recipe was originally published in September, 2015. It was updated in September, 2018.
Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.
Blair, I love this soup! I could eat soup every single day, even when it’s 100 degree outside, as I just love it so much. I made a pumpkin version last year, but I will have to try yours out! I love how easy this is to make!
I’m the same way, Gayle. LOVE soup. I also love that I can eat a lot of this and it’s filling but healthy!
Love this soup so was yummy ,thanks
Thank you, Margaret!
I love this soup SO much!! It looks simply delicious, and the perfect soup to enjoy for dinner as the nights start cooling off!
Thanks, Anna! It’s a keeper!
i would definitely have this soup plain or doctored up. Whatever way, it looks amazing! Pinning
Thanks, Lindsay! xoxo
Yummy yummy! I love the addition of cauliflower to this pumpkin soup! And those big crunchy croutons on top. SWOON!
Thanks, Chrissa! I love how flavorful and filling the soup is while still being healthy! And YES to croutons. 🙂
Yummy! This soup looks so comforting, Blair! 🙂 Perfect for fall! Love your food photography!
Thanks so much, Sina!! 🙂
Pumpkin soup is the best, can’t wait to try your recipe!
Thanks for the reminder — I need to make another batch soon! 🙂
Love a good hearty bowl of pumpkin soup. This looks so yummy!!!
Thank you! 🙂
hi` im interested in using this recipe but I was wondering if i can sub the coconut milk for almond milk?
Hi, Sophia! Yes — you can definitely sub with almond milk; however, the soup will have a very different texture (and flavor). The coconut milk is typically much thicker and richer than almond milk, so the soup won’t have the same thick texture, mouthfeel or creamy taste at the end. It will just be different. 🙂
Fabulous recipe!! I find I am making it every other week… I would make it every week but I’m already addicted to it as it is!!! I initially didn’t follow the recipe and used the whole can of coconut milk… lordy…now that’s just how it has to be!
Yum! 🙂
What a nice soup! I use to make one that is very similar, but without cream. I wanna try this, with all the seeds as well!
Thanks
No cauliflower, but I had some carrots which seemed to fit. Delicious, great color, sweet taste with no sugar or syrup. Complex taste with a nice smooth finish. A keeper to repeat.
Thanks, Bob! I love the idea of adding the carrots instead of the cauliflower. I bet that naturally sweet taste was perfect with the pumpkin. Thanks for taking the time to leave a note!
So Yummy ! Healthy and Delicious !
I used 3 c of Pumpkin Puree to make it a bit less Cauliflower tasting & 1 full can of Coconut Milk & No Salt
There was a lot left so I did freeze it …
We just had the rest of it and it was just as flavourful after being defrosted & reheated in a pot
Wonderful! Thank you, Catharine!
Hi there just wondering if yiy cab use honey and almond milk as substitutes?
Hi, Alexis! The honey should be a fine substitute. The almond milk will technically “work,” but it will have a much thinner, less-creamy taste and consistency. If you don’t mind that, then go for it. 🙂
I made this recipe a month or two back and it was wonderful! I froze some and it was amazing reheated (and was really good with a small side of cornbread.)
I was wondering if you had ever added flaxseed to it? Curious to try this but wasn’t sure how much to add.
Thanks for the delish soup… planning on making again this week!
We’re so happy you enjoyed this recipe! It’s one of our favorites. We haven’t tried adding flaxseed. If you do, we wouldn’t recommend using more than 1 tablespoon. Please let us know how it goes if you give it a try!
I made this soup yesterday. Can’t recall if the recipe has chilli, but I added two birds eye for a bit of bite!
Heel yoghurt works instead of coconut cream too. Once the soup had boiled and pumpkin and cauliflower had softened, I turned the heat off and let it sit for three and a half hours before I whazzed it in the blender.
Amazing g recipe, thank you
Hi Ric,
Thank you so much for the feedback. We’re glad you enjoyed the recipe!