Vegan Pumpkin Soup Recipe

Introduction

This vegan pumpkin soup is a creamy, comforting dish perfect for chilly days. Made with pumpkin purée, cauliflower, and warming spices, it’s easy to prepare using either an Instant Pot or oven. The addition of coconut milk gives it a rich texture without dairy.

Ingredients

• ½ medium cauliflower head, broken into florets
• 3 garlic cloves, peeled
• 1 cup water (omit for oven version)
• 1 tablespoon olive oil, plus more for oven version
• 2 onions, thinly sliced
• 1 ½ teaspoons sea salt, to taste
• ½ teaspoon red pepper flakes (add more for spicier soup)
• 1 teaspoon smoked paprika
• 15 ounces pumpkin purée (homemade or canned)
• 2 cups coconut milk (from a carton, not a can), plus more if desired
• Pepita seeds, to serve (optional)

Instructions

1. Step 1: For the Instant Pot method, place a steamer basket inside the pot and add the garlic cloves and cauliflower florets. Seal the lid and set the valve to sealing. Pressure cook on high for 2 minutes. Allow pressure to release quickly by carefully turning the valve to venting using a long spoon handle, covering the vent with a towel to avoid splatter. Remove the lid once the pressure pin drops and take out the basket, draining any excess liquid from the pot.
2. Step 2: Press the sauté button on the Instant Pot and keep the temperature at normal. Add olive oil, sliced onions, salt, red pepper flakes, and smoked paprika. Cook until onions soften and the spices are fragrant, about 5 minutes.
3. Step 3: Add the steamed cauliflower, pumpkin purée, and coconut milk to the pot. Blend the soup until smooth using an immersion blender or by carefully transferring it in batches to a blender. If too thick, add more coconut milk. Adjust salt to taste.
4. Step 4: Continue sautéing to warm the soup thoroughly. Serve immediately, garnished with pepita seeds if desired.
5. Alternative Oven Method: Preheat oven to 350°F. Arrange cauliflower and onions on a baking sheet, drizzle with olive oil, and sprinkle with salt, red pepper flakes, and smoked paprika. Place peeled garlic cloves on foil, drizzle with oil, and sprinkle with salt, then wrap the foil around the garlic. Roast both on the same rack for about 35 minutes until tender. Transfer roasted vegetables and garlic to a pot with pumpkin purée and coconut milk, then blend until smooth. Heat over medium, stirring frequently, and serve.

Tips & Variations

• Use coconut milk from a carton instead of a can for a lighter texture.
• Add extra red pepper flakes for a spicier kick.
• For a smoother consistency, strain the blended soup through a fine sieve.
• Swap pumpkin purée for butternut squash purée for a different flavor.
• Top with toasted pepita seeds for added crunch and nutrition.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze in portions for up to two months. Reheat gently on the stovetop or in the microwave, stirring occasionally and adding extra coconut milk if the soup has thickened.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh pumpkin instead of canned purée?

Yes, you can roast fresh pumpkin, scoop out the flesh, and blend it to make purée. This will give a fresher flavor but expect a slightly different texture.

Is this soup gluten-free?

Yes, all the ingredients in this recipe are naturally gluten-free, making it suitable for gluten-sensitive diets.

Vegan Pumpkin Soup Recipe

Pin Recipe

Print Recipe

★★★★★

4.5 from 122 reviews

This creamy and flavorful Vegan Pumpkin Soup combines the natural sweetness of pumpkin with cauliflower and aromatic spices, creating a comforting dish perfect for autumn or any cozy occasion. Easily prepared using an Instant Pot or baked in the oven, this dairy-free soup is rich, smooth, and enhanced with coconut milk, smoky paprika, and a hint of heat from red pepper flakes. Optional pepita seeds add a delightful crunch.

• Author: nova
• Prep Time: 10 minutes
• Cook Time: 15 minutes (Instant Pot), 45 minutes (Oven version)
• Total Time: 25 minutes (Instant Pot), 55 minutes (Oven version)
• Yield: 6 servings (about 8 ounces each) 1x
• Category: Soup
• Method: Instant Pot
• Cuisine: Vegan, American
• Diet: Vegan

Ingredients

Scale 1x2x3x

Vegetables

• ½ medium cauliflower head, broken into florets
• 3 garlic cloves, peeled
• 2 onions, thinly sliced

Liquids & Oils

• 1 cup water (omit for oven version)
• 1 tablespoon olive oil, plus extra for oven version
• 2 cups coconut milk (from a carton, not canned), plus extra if desired

Spices & Seasonings

• 1 ½ teaspoons sea salt, to taste
• ½ teaspoon red pepper flakes (add more for spicier soup)
• 1 teaspoon smoked paprika

Main Ingredient

• 15 ounces pumpkin purée (homemade or canned)

Optional Toppings

• Pepita seeds, to serve

Instructions

1. Prepare & Steam Cauliflower: Add a steamer basket to the Instant Pot, then add garlic cloves and cauliflower florets. Seal the lid and set the steam valve to sealing. Set the Instant Pot to pressure cook/manual on high for 2 minutes. It will take approximately 6 minutes to come to pressure before cooking begins.
2. Quick Release Pressure: When the cooking cycle finishes, carefully quick-release the pressure using the handle of a long spoon to turn the valve to venting. Place a kitchen towel over the valve to prevent splatter. Once the steam escapes and the pin drops, remove the lid and carefully lift out the steamer basket, draining any residual liquid from the pot.
3. Sauté Onions & Spices: Press the sauté button on the Instant Pot, keeping the temperature at normal. Add olive oil, sliced onions, sea salt, red pepper flakes, and smoked paprika. Sauté until onions soften and spices become aromatic, about 5 minutes.
4. Add Ingredients & Blend Soup: Add the steamed cauliflower, pumpkin purée, and coconut milk to the pot. Use an immersion blender to blend the soup until silky smooth. Alternatively, transfer soup in batches to a blender and purée until smooth. Adjust thickness by adding more coconut milk if needed, and season with additional salt to taste.
5. Warm Soup & Serve: Continue heating the soup using the sauté function until hot. Serve immediately topped with pepita seeds if desired. Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 2 months.
6. Oven Roasting Alternative: Preheat oven to 350°F (175°C). On a baking sheet, place cauliflower florets and sliced onions, drizzle with olive oil, and sprinkle with salt, red pepper flakes, and smoked paprika. Wrap garlic cloves in foil with olive oil and salt, then place alongside the baking sheet. Roast for approximately 35 minutes until tender. Transfer roasted vegetables and garlic to a soup pot, add pumpkin purée and coconut milk, and blend until smooth. Heat soup over medium, stirring often until hot. Serve as above.

Notes

• Cook time provided is for the Instant Pot version. The oven roasting and stovetop heating method takes about 45 minutes total.
• Recipe yields about six 8-ounce cups of soup.
• Nutrition values do not include optional pepita seed topping.
• Use coconut milk from a carton for the best texture; canned coconut milk can be too thick.
• Adjust red pepper flakes to your preferred level of spiciness.

Keywords: vegan pumpkin soup, pumpkin soup vegan, creamy pumpkin soup, instant pot soup, dairy free pumpkin soup, vegan fall recipes, healthy pumpkin soup