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5 from 6 votes

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
0 minutes
Total Time 55 minutes
Servings 8 cups
Calories 105kcal
Author Blair Lonergan


  • 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


  • 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!


  • 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


Serving: 1cup | Calories: 105kcal | Carbohydrates: 15g | Protein: 2g | Fat: 4g | Saturated Fat: 3g | Sodium: 737mg | Potassium: 403mg | Fiber: 3g | Sugar: 8g | Vitamin A: 8525IU | Vitamin C: 37.2mg | Calcium: 44mg | Iron: 1.4mg