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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)
- 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
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.
While the pumpkin is roasting, saute leeks, garlic, ginger in coconut or olive oil until tender.
Add veggie broth.
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.
Season the soup.
Blend the soup until smooth. Look how thick and creamy this is! An immersion blender makes this very easy.
Stir in maple syrup and fresh orange juice.
The orange juice gives this a lovely brightness.
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.
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!
Pumpkin Soup Video
Thick and creamy Pumpkin Soup with coconut milk, and warming Indian spices. Vegan and Gluten-free. Use roasted pumpkin or canned pumpkin puree! Video.
- 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)
- 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.
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!
- 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
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