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Vegan Pumpkin Soup Recipe

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★★★★★

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.

Ingredients

Scale

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

Find it online: https://tastybynova.com/vegan-pumpkin-soup-recipe/