This creamy Pumpkin Soup recipe is so comforting! Seasoned with Garam Masala, coconut milk and Indian spices, it’s warming and cozy. Vegan, with a video!
This delicious Pumpkin Soup can be made with fresh roasted pumpkin or canned pumpkin puree. I’ve made it both ways now, and although the fresh, roasted pumpkin is truly my favorite, canned pumpkin puree is quite good, too!
A little coconut milk gives it a creamy richness while keeping it vegan and dairy-free, and the soup is infused with warm Indian spices. But I think my favorite part is the garnish- toasted whole spices and pumpkin seeds, adding great texture and flavor!
This thick and creamy Pumpkin soup is healthy, vegan, and full of so much flavor and aroma- we think you’ll love it!
Pumpkin soup Ingredients
- fresh pie pumpkin or sugar pumpkin (or two 14-ounce cans of organic pumpkin puree)
- coconut oil
- leek (or sub an onion)
- garlic
- fresh ginger
- vegetable broth or chicken stock (or use water with 1 teaspoon of veggie Boullion paste)
- garam masala spice ( or sub curry powder)
- coconut milk, more to taste
- juice of one large orange (see notes for subbing)
- maple syrup
- spices: black pepper, Aleppo chili flakes (or pinch cayenne pepper)
- garnish: coconut oil, pumpkin seeds, whole spices ( fennel seeds, cumin seeds, black mustard seeds, or nigella seeds)
What Kind of pumpkin is good in soup?
Either use sugar pumpkins, pie pumpkins or a good quality canned pumpkin puree ( you’ll need two cans). You can also sub-butternut squash or acorn squash.
How to make Pumpkin Soup
Step one
If roasting a fresh pumpkin, cut and half, scoop out seeds. See this recipe for Homemade Pumpkin Puree for more details!
NOTE: If using canned pumpkin, make sure to choose a good brand- and keep in mind, sometimes older cans of pumpkin puree that you’ve had hidden away for years- can taste unpleasantly “tinny”.
Roast open-faced down on a parchment-lined sheet pan, until tender and easily pierced with a knife.
Step two
While the pumpkin is roasting, saute leeks, garlic, ginger in coconut or olive oil until tender.
Step three
Add veggie broth.
Step four
When pumpkins are done, simply lift their skins off.
Measure out 3 cups and add this to the soup (Or sub 2 cans pumpkin puree).
Stir in the pumpkin.
Step five.
Season the soup.
Step Six
Blend the soup until smooth. Look how thick and creamy this is! An immersion blender makes this very easy.
Step Seven
Add coconut milk. Start with 1/2 a cup or less, and add more to taste. I found 1/2 cup was sufficient. And of course, you could sub heavy cream here, or half and half, if you prefer.
Step Eight
Stir in maple syrup and fresh orange juice.
The orange juice gives this a lovely brightness.
Taste and adjust to your liking- adding cayenne or chili flakes or more salt to taste.
Step Nine:
Make the garnish or “finishing oil”. Add pumpkin seeds and whole spices to a skillet with a little coconut oil, and toast for just a minute or two, until fragrant and golden.
It will smell wonderful!
Spoon the finishing oil with the crackly seeds over the soup, along with a drizzle of coconut milk and cilantro if you like.
Leftover pumpkin soup will keep in the fridge for up to 4 days and freezes well.
FAQ’s
Often referred to as “fall’s superfood”, pumpkins are naturally high in beta-carotene, vitamin A, zinc and salicylic acid- supporting eye and skin health. Low in calories and high in fiber, they are filling and satiating.
Sugar pumpkins and pie pumpkins are best for soup.
The simplest way is to ladle 1/2 cup of warm soup into a small bowl and whisk in 1 -3 tablespoons flour or cornstarch, then return this to the pot of soup, whisking, bring to a simmer.
More winter squash recipes you may like:
- Pumpkin Soup with Leeks and White beans
- How to make Pumpkin Puree
- Roasted Pumpkin Salad with Kale, Apples and Maple Pecans
- Roasted Kuri Squash Soup with Harissa & Crispy Chickpeas
- Butternut Squash Soup
Hope you are loving this cozy fall weather. It has been extraordinary here! Please let me know how this soup works for you – leave me a note in the comments!
xoxo
Pumpkin Soup Video
Pumpkin Soup Recipe
- Prep Time: 15
- Cook Time: 45
- Total Time: 1 hour
- Yield: 4 1x
- Category: vegan, soup, fall recipes
- Method: stovetop, roasted
- Cuisine: Indian
- Diet: Vegan
Description
Thick and creamy Pumpkin Soup with coconut milk, and warming Indian spices. Vegan and Gluten-free. Use roasted pumpkin or canned pumpkin puree! Video.
Ingredients
- 3 cups pumpkin puree (2 1/2 lb pie pumpkin or sugar pumpkin or 2 14-ounce cans organic pumpkin puree) you’ll need 3 cups total
- 2 tablespoons olive oil (or coconut oil)
- 1 large leek, sliced, rinsed (or sub one onion, diced)
- 6 garlic cloves, rough chopped
- 1 tablespoon fresh ginger, sliced
- 2 cups veggie broth ( or use water with 1 teaspoon veggie Boullion paste)
- 2 teaspoons garam masala spice
- 1/2 teaspoon salt
- 1/3–1/2 cup coconut milk, more to taste
- juice of one large orange (see notes for subbing)
- 2 tablespoons maple syrup
- cracked pepper and Aleppo chili flakes (or pinch cayenne)
- optional: cilantro
Finishing oil (optional garnish)
- 3 tablespoons coconut oil or ghee
- 1/4 cup pumpkin seeds
- 1 teaspoon fennel seeds
- 1 teaspoon black mustard seeds
- 1 teaspoon cumin seeds
- a few curry leaves (optional)
Instructions
- Preheat oven to 425F (if using fresh pumpkin)
- Cut pumpkin in half, scoop out seeds, and place open side down on a greased parchment-lined sheet pan. Bake for 30 minutes, or until easily pierced with a knife (through the skin). Lift off the skins.
- Heat oil in a dutch oven or medium pot over medium heat. Cut and rinse the leeks ( make leek oil with the tops if you want!). Add. the leeks to the pot along with the garlic and ginger. Stir a few times and cover, stirring occasionally until the leeks are tender, and garlic is fragrant, about 7 miunutes. Add the veggie broth, cover and bring to a simmer.
- Stir in the pumpkin (3 cups of the roasted pumpkin, or two cans of pumpkin puree).
- Add the salt and garam masala. Blend the soup until really thick, creamy smooth and return to the pot (or use an immersion blender).
- Stir in coconut milk, orange juice and maple syrup. Add a few cracks of pepper, and a pinch of chili flakes or cayenne. Taste, adjusting it to your taste. Feel free to add more garam masala.
- To make the Tempering Oil: heat the coconut oil or ghee in a skillet over medium-high heat. Stir in the pumpkin seeds, stir for 1-2 minutes. Add the seeds, and optional curry leaves, stirring constantly until you hear a little popping. Remove from the heat.
- To serve, divide soup among bowls. Drizzle with a spoonful of coconut milk. Spoon the flavorful tempering oil over top. Sprinkle with cilantro.
- Enjoy!
Notes
Soup can be stored in the fridge for up to 4 days, or freeze it for later.
Substitute a few drops of Apple Cider vinegar (to taste) for the orange juice. Use a very light hand here!
Nutrition
- Serving Size: 1 cup- without the finishing oil
- Calories: 228
- Sugar: 13.9 g
- Sodium: 582.6 mg
- Fat: 13.4 g
- Saturated Fat: 6.4 g
- Carbohydrates: 26.4 g
- Fiber: 1.6 g
- Protein: 2.7 g
- Cholesterol: 0 mg
Great soup thank you
Thanks so much Jacqui- appreciate the review!
Just made this. Almost didn’t make the crunchy seeds but at the last minute I threw pumpkin seeds and fennel into coconut oil for a couple of minutes and those were great on the soup!
Worked well with 1tsp of garam masala. I only had 1 tsp.
Really great recipe.
So great to hear Kristen!
The soup was fantastic by itself, but adding the tempering oil really sent it over the top. This was one of my favorite recipes of yours that I’ve prepared.
Great to hear, thanks so much Robbie!
This is a velvety soup with an unexpected flavor profile with a little kick and oh so delicious! Even my husband liked it and that says a lot as he usually frowns at anything yellow or orange I give him! I took a big gamble…I have older TJ’s pumpkin in the pantry but heeded your warning. I had a small Halloween pumpkin hanging around and I was really worried the flavor would be all wrong as it wasn’t a sugar pie pumpkin. But it turned out great! My homemade Garam Masala had enough kick to it so I skipped the pepper because I didn’t have it but I was prepared to use Ancho chile or half sharp paprika instead. The topping was super yummy too! Thank you for another fabulous recipe!
So glad you both enjoyed!
Just made this added 2 carrots with the onion. And used chicken bone broth instead of water I’m so happy with the results its yummy added to my recipe box
Perfect Joy!
Incredible! Easy to make but with a very different flavor from traditional pumpkin soups. This will be a go-to!
Great to hear!
The flavors in this soup are magical, as are so many of your recipes. Nicely done, again.
Thanks Mary- appreciate this!
I never would have thought to put these flavors together- excellent recipe, especially with fresh pumpkin.
Glad you enjoyed Terra!
Delicious!! And so creative! I added a little soy sauce to it for a darker flavor. The pumpkin seed topping is absolutely delicious and really brings it together! I ate this with your quick sourdough buns – so good!
We’re so happy you liked this!
Thanks Sylvia this recipe turned boring old pumpkin soup into a bowl of pure joy.
Love it.
Great to hear Roger!
This is truly the best soup I’ve ever tasted! The flavors are so complex and interesting. From the sweet coconut milk to the spice of the Aleppo pepper and the slight hint of orange this soupnkeep your attention! I love the pumpkin seeds as well. It was just perfect on a cold snowy New Year’s Day.
Awesome Heidi! Glad you enjoyed this!
Thank you for another wonderful recipe! I made this soup to get rid of some excess canned pumpkin puree and am so glad I did! It was such fun to assemble my own garam masala blend, and the soup came together in no time! I’m happy I made a double batch, but I think I’ll have to get an industrial-sized soup pot to make enough to feed my household’s newfound cravings for your Pumpkin Masala Soup!
Glad you enjoyed this!
Thank you for another wonderful recipe! I made this soup to get rid of some excess canned pumpkin puree and am so glad I did. It was fun to assemble my own garam masala, and the soup came together in no time. I’m grateful that I made a double batch, but I think I’ll have to get an industrial-sized soup pot to make enough to feed my household’s newfound cravings for your Pumpkin Masala Soup!
thanks Ingrid!
amazing! Out of maple syrup,…honey?
Yes, that works!
Oh my! The soup is fantastic! Probably the best pumpkin soup I ever had. I will surely be making it over and over again, it was sooooo good. I roasted the pumpkin myself and portioned it and froze it, makes everything quicker and easier. Yummy!
So glad you enjoyed this Alex! Thanks for sharing!
I love your blog, I love your recepies, I often share them on my facebook group dedicated to soups Amoureusement Soupe But I don’t like is the systematical link to Amazon…why?
this article is not sponsored by them, isn’t it? there’s no mention of it in your post?
Nevertheless, this is my next soup
Hi Veronique. Thanks for sharing! No not sponsored, but we do receive a little affiliate income from Amazon. It also allows me to show what specific products I like to use. No obligation or pressure to buy from them, EVER!!!
Unusual and delicious! My husband says I have ruined eating out for him, as the food is so good at home now. Thank you for providing such interesting and tasty vegetarian recipes!
Thanks Kristin!
Delicious, and quite simple to prepare — if you use canned pumpkin. I will definitely make this again. I used the whole can of coconut milk and it was still thick.
Great to hear Leslie!
OMG! The most incredible flavors! This is definitely a recipe I will return to time and again! Thank you for this recipe Sylvia!!!
Awww… thanks Tad!
I don’t see the substitute in the notes for the orange?
Sorry about that- a few drops of Apple Cider vinegar to taste- I added to the notes. 🙂
Oh wow! This is so my kind of soup!! Loving this recipe, I made it yesterday and it was adored by all! Thank you for a yummy seasonal recipe. Mine didn’t look quite as beautifully orange as yours so I added a bit of turmeric, yum!
Great to hear Faye!
OMG that soup looks DELICIOUS! Your photos and beautiful bowl/ presentation are very inspiring! Thank you! I will attempt this today!
Thanks Mandy!