Vegan Pumpkin Soup
A silky, flavorful vegan pumpkin soup made with caramelized onions, warming spices, and coconut milk. This fiber-rich, plant-based soup is quick, satisfying, and perfect for weeknight dinners or meal prep.
Equipment
- 1-Large pot
- 1 cutting board
- 1 knife
- 1 wooden spoon or spatula
- 1 immersion blender (or regular blender)
- 1 measuring cup
- 1 Measuring spoon
Ingredients
- 2 tablespoons olive oil
- 2 large yellow onions sliced
- 4 large garlic cloves minced
- ½ teaspoon salt
- ½ teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ¼ teaspoon ground nutmeg
- 2 15-ounce cans pumpkin puree
- 4 cups vegetable broth
- 2 tablespoons pure maple syrup
- ½ cup full-fat coconut milk the white part
Instructions
- Heat the Olive Oil: Begin by placing a large, heavy-bottomed pot over medium heat. Pour in 2 tablespoons of olive oil and allow it to warm for about a minute. The oil should shimmer slightly but not smoke. This creates the perfect base for sautéing and allows the flavors of the onions and spices to bloom beautifully.
- Caramelize the Onions: Add the 2 large sliced yellow onions to the heated oil. Stir them gently to coat with the oil. Lower the heat slightly to medium-low and let the onions cook slowly for about 30 minutes, stirring every few minutes. This slow cooking draws out their natural sugars, turning them golden brown and deeply flavorful. For extra sweetness, sprinkle a teaspoon of sugar and a pinch of salt while cooking. Take your time—well-caramelized onions are the heart of this soup’s rich flavor.
- Sauté the Garlic: Once the onions have reached a beautiful golden-brown color, add the 4 minced garlic cloves. Stir constantly for about 1 minute, just until fragrant. Be careful not to burn the garlic—it should release its aroma and lightly toast without browning too much. This step adds a subtle, savory depth to the soup.
- Add the Warm Spices: Sprinkle in 1/2 teaspoon of salt, 1/2 teaspoon ground cinnamon, 1/2 teaspoon ground ginger, and 1/4 teaspoon ground nutmeg. Stir thoroughly so that the spices evenly coat the onions and garlic. Allow them to toast lightly in the pan for 30 seconds to 1 minute. This enhances their aroma and infuses the soup with warm, comforting fall flavors.
- Incorporate Pumpkin and Broth: Pour in the 2 cans (15 ounces each) of pumpkin puree and the 4 cups of vegetable broth. Stir everything together until smooth and well combined. Scrape the bottom of the pot to lift any caramelized bits of onion, which adds extra depth to the soup. Bring the mixture to a gentle boil over medium heat, then immediately reduce the heat to low for a simmer.
- Simmer the Soup: Let the soup simmer uncovered for about 15 minutes. This allows the flavors to meld and the pumpkin to fully absorb the spices. Stir occasionally to prevent sticking. During this time, the soup will thicken slightly, and the aroma of pumpkin, cinnamon, ginger, and nutmeg will fill your kitchen.
- Blend Until Smooth: Once the soup has simmered, it’s time to create a velvety texture. Use an immersion blender directly in the pot, blending until completely smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender, blend until smooth, and return it to the pot. This step ensures a creamy, lump-free consistency.
- Stir in Sweetness and Creaminess: Add 2 tablespoons of pure maple syrup and 1/2 cup of full-fat coconut milk (the white part). Stir gently to combine. The maple syrup balances the spices, while the coconut milk gives the soup a rich, silky texture without any dairy. Taste and adjust seasoning if needed—add a little extra salt or spice depending on your preference.
- Serve Warm and Garnish: Ladle the soup into bowls while still hot. For an extra touch, drizzle a little coconut milk on top or sprinkle with roasted pepitas for crunch. Serve with fresh bread or a side salad for a complete, satisfying meal. This soup is perfect for cozy dinners, lunch meal prep, or even as an elegant starter for guests.
Notes
- For deeper flavor, always caramelize the onions slowly; patience pays off with rich, sweet undertones.
- Fresh pumpkin can be used instead of canned puree. Roast a medium pie pumpkin, peel, and blend for a slightly earthier taste.
- Adjust sweetness by varying the amount of maple syrup to suit your preference.
- Spices are flexible—adding a pinch of cayenne or smoked paprika can give a subtle warmth or smokiness.
- Garnishes like roasted pumpkin seeds, fresh herbs, or a swirl of coconut milk enhance presentation and texture.
