Pumpkin cream soup is a vegan, dairy-free soup made with pumpkin, coconut milk, garlic, and onion that simmers in one large pot in about 20 minutes. You can serve it as is or blend it until smooth, and it works hot on a cold fall day or chilled in early fall.
Key Takeaways
- Pumpkin cream soup is a feel-good favorite on a cold, wet fall or winter day.
- Even in early fall, when the weather is still warm, this soup can be served chilled.
- Add everything except the pumpkin seeds to a large pot, bring it to a boil, then simmer on medium until the pumpkin is soft, about 20 minutes.
- You can serve the soup as is, or you can blend the soup using an immersion blender or high-speed blender, then top it with pumpkin seeds.
- Pumpkin is high in Vitamins A, E, C, B-complex, and beta carotene, iron, zinc, copper, calcium, and potassium.
- Garlic contains very strong antibiotic, anti-fungal, and anti-viral properties, and onions contain sulfur compounds that support the immune system, brain, and nervous system.
- This versatile soup is a wonderful addition to my FREE 3-Day Clean Eating Reboot.
Pumpkin Cream Soup
Equipment
Ingredients
- 2 cups pumpkin, chopped
- 2 cloves garlic, chopped
- 1 onion, chopped
- 2 cups vegetable broth
- 1 13.5 oz can coconut milk
- 1 tsp cinnamon
- 1 tsp nutmeg
- Sea salt and black pepper to taste
- Pumpkin seeds to garnish
Instructions
- Add the chopped pumpkin, garlic, onion, vegetable broth, coconut milk, cinnamon, nutmeg, sea salt, and black pepper to a large pot over high heat. Cover and let it boil.
- When the pot begins to boil, turn down the heat to medium and allow the pot to simmer until the pumpkin is soft (about 20 minutes).
- You can serve the soup as is, or you can blend the soup using an immersion blender or high-speed blender.
- Serve topped with pumpkin seeds.
Serve pumpkin cream soup hot or chilled
Pumpkin cream soup is a feel-good favorite on a cold, wet fall or winter day. One of the best parts about this vegan pumpkin soup is that it can also be served chilled in early fall, when the weather is still warm. It is savory and satisfying, and it is made with nutrient-rich ingredients. Garnish with pumpkin seeds, or try them in my pumpkin seed pesto.
More healing soup recipes recipes you might enjoy:
What pumpkin, garlic, and onions add to this soup
Pumpkin
Pumpkin contains vitamins A, E, and C, B-complex vitamins, beta carotene, iron, zinc, copper, calcium, and potassium, nutrients that support a healthy immune and nervous system. Beta carotene and the other carotenoids in pumpkin are the pigments that give it its deep orange color.
Pumpkin is also a low-calorie, fat-free food that still provides a wide range of nutrients. It has a creamy and comforting quality that can help satisfy a variety of cravings while nourishing the body.
Garlic
Garlic is highly medicinal!
Garlic also contains very strong antibiotic, anti-fungal, and anti-viral properties. The allicin in garlic has been studied for its effects on cholesterol and blood pressure. With strong anti-inflammatory properties, this tiny herb is a supportive food for anyone healing from autoimmune illness.“One raw crushed clove of garlic contains the antibiotic equivalent of 100,000 units of penicillin” – Anthony William, Life-Changing Foods
Onions
Onions contain sulfur compounds that support the immune system, brain, and nervous system. These compounds also support the body in detoxifying heavy metals, such as mercury, cadmium, and lead.
Onions are also one of the highest food sources of quercetin, a potent antioxidant.
Please leave me a comment if you make this soup and let me know how it turns out. I would love to hear your feedback.
To your health & happiness,
Muneeza
3 Day Clean Eating Reboot
It’s the tastiest cleanse you’ll enjoy all year!
Frequently Asked Questions
Can you make chilled pumpkin soup from this recipe?
Yes. Even in early fall, when the weather is still warm, this soup can be served chilled. You can serve the soup as is, or you can blend the soup using an immersion blender or high-speed blender.
How long does this soup take to cook?
Add everything except the pumpkin seeds to a large pot over high heat, cover, and let it boil. Then turn the heat down to medium and simmer until the pumpkin is soft, about 20 minutes.
Is this pumpkin soup dairy free?
Yes. This dairy free pumpkin soup with coconut milk is also a vegan pumpkin soup, since the only liquids are one 13.5-oz can of coconut milk and 2 cups of vegetable broth.
