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This delicious vegan pumpkin soup is a healthy and delicious recipe that’s so perfect for the fall. The base of this pumpkin soup uses a freshly roasted sugar pie pumpkin, and every spoonful delivers a comforting blend of cinnamon, sage, and cayenne, sweetened ever-so-slightly with maple syrup. There’s more to this easy pumpkin soup than meets the eye! Brimming with wholesome veggies like carrots, celery, and onions, it promises both nutrition and flavor. It’s a savory pumpkin soup that you’ll want to revisit throughout the season, and possibly, all year round.
The festive fall flavors of this pumpkin soup recipe is so good! This dish is made with a freshly roasted sugar pie pumpkin, flavorful spices, and wholesome vegetables, creating a rich and hearty soup that’s both comforting and nutritious. The addition of maple syrup and apple cider vinegar brings out the natural sweetness of the pumpkin, while the cinnamon and cayenne pepper add warmth and a touch of heat. Perfectly balanced and irresistibly creamy, this pumpkin soup is a must-try for any pumpkin lover.
Why You’ll Love This Pumpkin Soup
- Seasonal Sensation: This pumpkin soup is a celebration of fall’s flavors, making it the perfect dish for any autumn dinner or holiday gathering.
- Nutrient-Rich: Pumpkins are packed with vitamins, fiber, and antioxidants. Combined with the other veggies in this soup, it’s a hearty, healthy meal option.
- Versatile: This pumpkin soup is perfect as a starter for a holiday dinner or as a cozy main course on a cool evening. It’s also vegan-friendly and can be made gluten-free, making it suitable for a variety of dietary needs.
- Sweet and Spicy: The sweetness from the pumpkin and maple syrup is balanced by the warmth of the cinnamon and a hint of heat from the cayenne pepper, creating a delightful flavor profile.
- Simple and Easy to Prepare: Despite its gourmet taste, this soup is relatively simple to prepare. Most of the cooking time is hands-off, making it an excellent choice for both beginner and experienced cooks.
- Creamy and Comforting: The velvety texture of this soup, paired with its warm and sweet flavors, makes it the ultimate comfort food for the colder months.
- Beautiful Presentation: This soup, garnished with toasted pumpkin seeds and fresh sage, makes for an attractive dish that is sure to impress your dinner guests.
Ingredients You’ll Need To Make Pumpkin Soup
- Pumpkin: Use a smaller sugar pie pumpkin for this recipe. The pumpkin is roasted before the flesh is scooped out. This enhances its natural flavors.
- Vegetables: To add more savory flavor and vitamins and minerals to this soup, we add in onion, celery, carrots, and garlic.
- Sage: The flavor of fresh sage adds a wonderful earthy and herby flavor to the soup. Thyme or rosemary would also work well in this recipe.
- Seasonings: Cinnamon, cayenne, salt and pepper.
- Broth: To keep this pumpkin soup plant-based, I use vegetable broth. If not vegan, chicken stock can be used.
- Maple syrup: Just a little maple syrup adds a hint of complex sweetness to the soup. Honey can be used, or some brown sugar instead.
- Apple cider vinegar: The sharpness of this vinegar helps to balance out the sweetness of the maple syrup and cinnamon. Rice wine or white wine vinegar can also be used.
How to make pumpkin soup
There are a couple of steps to this recipe if you decide to use fresh pumpkin, which I highly recommend. But, really the step of roasting the pumpkin is super easy as the oven does 98% of the work and it’s so worth it!
Roast the pumpkin
- Cut the pumpkin in half and remove the seeds.
- Season the flesh with oil and salt.
- Place cut down on a baking sheet.
- Pierce the skin with a fork and roast.
Make your pumpkin soup
- Soften the vegetables in a large pan.
- Add the pumpkin flesh and seasonings to the pot.
- Pour in the stock.
- Simmer and blend.
Tips for making the best roasted pumpkin soup
- Cut the pumpkin in half and pierce the skin. If you roast a pumpkin whole it will take longer and you need to pierce the skin so that the steam doesn’t build up. If it does the pumpkin can explode in your oven and the will be a big mess to clean up!
- The pumpkin should be fork tender once roasted. Check your pumpkin after 35 to 40 minutes of roasting. Use a knife or fork to test the skin, it should be tender once cooked through. Let it cool a little before scooping out the flesh.
- Soften the vegetables well before adding the other ingredients. Softening them will bring out and enhance their natural flavors. If you cook them fully in the stock your soup on’t be as flavorful.
- Make it your own. You can easily add different seasonings and vegetables to soup your tastes. Red bell peppers would make a wonderful addition, or add more cayenne if you like things spicy. For a creamier soup, once blended you could stir in a little coconut milk.
POPULAR SUBSTITUTIONS & ADDITIONS
- Pumpkin Varieties: While sugar pie pumpkin is a top choice, butternut squash or acorn squash can be worthy alternatives. Their textures and flavors mesh well in soup. If you’re short on time, store-bought pumpkin puree (ensure it’s 100% pumpkin and not pumpkin pie filling) is a handy substitute, though the flavor may be slightly less intense than freshly roasted pumpkin. A sugar pie pumpkin will yield around 2 cups of flesh, about the same as a can of pumpkin puree.
- Broth Choices: Vegetable broth is vegan-friendly, but for those flexible with their diet, chicken or turkey broth can slide right in. If you’re dreaming of a creamier consistency, splash in some coconut milk or almond milk in place of a portion of the broth.
- Sweeten to Taste: Maple syrup exudes an autumn vibe, but honey or agave nectar can step in. Adjust to your preferred sweetness level.
- Spice Variations: Play with warmth by tossing in a bit of nutmeg or cloves alongside the cinnamon. For those craving more heat, a bigger pinch of cayenne or a hint of smoked paprika can work wonders.
- Herbal Notes: Sage sets a classic tone, but rosemary or thyme can add a fragrant twist. Modify the quantity depending on the chosen herb.
- Toppings & Garnish: Think about a sprinkle of roasted chickpeas for crunch, or a dollop of vegan cream for creaminess. While toasted pumpkin seeds are a traditional favorite, chia seeds or hemp seeds can add a nutritious sprinkle.
HOW TO STORE & REHEAT PUMPKIN SOUP
Storing: Once your pumpkin soup has cooled to room temperature, transfer it to an airtight container. If you’ve made a big batch and want to store portions separately, consider using individual containers for easier reheating later. Place the containers in the fridge.
Reheating: To retain the rich texture and flavors of the soup, reheat it on the stovetop over medium-low heat, stirring occasionally until it’s warmed through. If you’re using a microwave, pour the soup into a microwave-safe bowl and heat in intervals, stirring in between to ensure even heating.
HOW LONG WILL Roasted PUMPKIN SOUP LAST IN THE FRIDGE?
Your savory pumpkin soup should stay fresh in the refrigerator for up to 4-5 days, provided it’s stored correctly in an airtight container.
CAN I FREEZE THIS PUMPKIN SOUP?
Absolutely! Pumpkin soup freezes wonderfully. After letting the soup cool completely, pour it into freezer-safe bags or containers. If using freezer bags, lay them flat in the freezer to save space. This soup can be stored in the freezer for up to 2-3 months. When you’re ready to enjoy it again, thaw the soup overnight in the fridge and reheat on the stovetop or microwave as described above.
Frequently asked questions
If your soup feels too thick, simply add a bit more vegetable broth or your preferred non-dairy milk (like almond or coconut milk) until you reach the desired consistency. Add slowly and stir well to achieve a smooth texture.
If your soup is too thin, you can let it simmer a bit longer on the stovetop, allowing some of the liquid to evaporate. Alternatively, you can blend in some cooked potato, cauliflower, or even a bit more pumpkin puree to thicken it up.
This savory pumpkin soup pairs wonderfully with a crusty bread or a side salad. You can also serve it alongside roasted vegetables or a grain like quinoa or rice for a heartier meal.
This delicious pumpkin soup is packed full of healthy ingredients and is the perfect way to warm up this fall. Serve alongside some crusty bread for a hearty family meal. Whether you’re sharing it with family on a chilly evening or just indulging in a solo bowl curled up with a good book, this soup promises warmth and satisfaction.
More soup recipes:
- Vegetarian Tortilla Soup
- Easy One-Pot Ravioli Soup
- Chicken Lemon Rice Soup
- Vegetarian Minestrone Soup
- Chickpea Noodle Soup
If you try this healthy-ish feel good Pumpkin Soup recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!
How to Make Pumpkin Soup
Ingredients
- 1 3-4 pound sugar pie pumpkin
- 2 tablespoons olive oil divided
- 1 teaspoon salt plus more to taste
- Freshly ground black pepper to taste
- 1 medium yellow onion chopped
- 2 celery stalks chopped
- 3 carrots peeled and chopped
- 4 garlic cloves sliced
- 2 tablespoons fresh sage finely chopped, plus leaves for garnish
- ½ teaspoon cinnamon
- ⅛ teaspoon cayenne pepper
- 4 cups low sodium vegetable broth
- 2 tablespoons maple syrup
- 1 teaspoon apple cider vinegar
Instructions
- Preheat oven to 425°F and line a baking sheet with parchment paper.
- Halve the pumpkin and scoop out the seeds. Remove any flesh from the seeds and discard but save the seeds for roasting, if desired.
- Rub 1 tablespoon olive oil over the flesh of the pumpkin and season all over with salt. Place the halves cut side down on the prepared baking sheet and roast until knife tender, 35-40 minutes. Set aside to cool.
- Heat the remaining 1 tablespoon olive oil in a large heavy-bottomed pot over medium heat. Add onion, carrots, celery, and garlic to the pot. Stir to combine and season with salt and pepper. Cook, stirring occasionally, until onion is translucent and vegetables are softened, about 10 to 12 minutes.
- Once the pumpkin is cool enough to handle, scoop out the flesh and discard the skin.
- Add the pumpkin flesh, sage, cinnamon, cayenne pepper, and black pepper and mix to combine. Pour in the broth. Bring the mixture to a boil, then reduce heat to a gentle simmer. Cook until flavors have blended and all vegetables are extremely soft, 15 minutes.
- Stir in the maple syrup and apple cider vinegar and season to taste with salt and pepper. Use an immersion blender to blend the soup directly in the pot, or transfer the soup to a high speed blender and work in batches to purée.
- Serve the puréed soup with toasted pumpkin seeds and fresh sage, if desired.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Photo Credit: Erin Jensen
Loved it! So creamy and delish! Must try
Thank you so much!