CREAMY AND EASY PUMPKIN SOUP (PLANT BASED)
Creamy, savory, and comforting—this Easy Pumpkin Soup uses afull 29-ounce can of pumpkin purée and whole plant-based ingredients. Oil-free, dairy-free, and ready in under 30 minutes!
Ingredients
- 1 yellow onion (medium, diced)
- 3 garlic cloves (minced)
- 1 carrot (large, diced)
- 1 can pure pumpkin purée (29 oz / ~820 g)
- 4 cups vegetable broth (960 ml low-sodium)
- 1 ¼ cups unsweetened plant-based milk (300 ml, soy or oat)
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp nutmeg
- ½ tsp cinnamon (optional)
- Salt & pepper (to taste)
- Juice of ½–1 lemon
- Garnish: pumpkin seeds, parsley
Instructions
- In a large pot, sauté onion, garlic, and carrot in a splash of broth over medium heat until softened (5–6 minutes).
- Stir in pumpkin, spices, and broth. Bring to a simmer and cook for 15 minutes.
- Blend until smooth using an immersion blender (or carefully in batches with a regular blender).
- Stir in plant-based milk and lemon juice. Adjust seasoning.
- Serve hot, garnished with pumpkin seeds and parsley.
Notes
• Pumpkin swap: This recipe also works beautifully with butternut squash, kabocha, or even sweet potato.
• Spice control: Skip the cinnamon for a purely savory version, or add extra smoked paprika for a deeper, earthy flavor.
• Creamy upgrade: For extra richness, stir in cashew cream or top with my Savory Yogurt Cream.
• Make it meal prep–friendly: This soup thickens in the fridge; add a splash of broth or milk when reheating to loosen it up.
• Freezer tip: Freeze in portion-sized containers for up to 3 months—perfect for quick weeknight dinners.
• Serving idea: Pair it with whole-grain bread, a fresh green salad, or a simple chickpea wrap for a complete meal.