This vegan pumpkin soup is a comforting and nutrient-packed option that perfectly balances rich flavor with wholesome ingredients.
The creamy texture comes from coconut milk, which provides heart-healthy fats without overwhelming the dish.
30-Minute Vegan Pumpkin Soup
Equipment
- 1 large stockpot
- 1 immersion blender (or countertop blender)
- 1 Chef’s knife
- 1 Cutting board
- Measuring cups and spoons
Ingredients
- 25 oz pumpkin butternut, sugar pumpkin, or red kuri squash, peeled and cubed
- 1 onion finely chopped
- 1 clove garlic minced
- ½ teaspoon fresh ginger finely chopped
- 1 can 13.5 oz coconut milk
- 2 medium potatoes cubed
- 2 large carrots cubed
- 2 ¼ cups vegetable broth
- Juice of 1/2 lime
- 1 teaspoon red curry paste adjust to taste
- Salt to taste
- Black pepper to taste
- Optional toppings: fresh parsley red pepper flakes, coconut cream
Instructions
- Prepare the Vegetables: Start by peeling and cubing your pumpkin. You can use butternut, sugar pumpkin, or red kuri squash. Peel the potatoes and carrots, then cut them into evenly sized cubes to ensure they cook at the same rate. Finely chop the onion and mince the garlic. Finally, finely chop or grate the fresh ginger.Preparing all ingredients beforehand, also called “mise en place,” makes the cooking process smoother and faster.
- Heat the Base Aromatics: Place a large stockpot over medium heat and add a small amount of oil. Once hot, add the chopped onion. Sauté the onion for about 3 minutes or until it becomes translucent, soft, and fragrant. This step builds the foundational flavor for the soup. Add the minced garlic and chopped ginger and continue cooking for another minute. Be careful not to burn the garlic, as it can develop a bitter taste.
- Combine the Vegetables: Add the cubed pumpkin, potatoes, and carrots directly into the pot with the sautéed aromatics. Stir them gently to coat them with the fragrant onion, garlic, and ginger mixture. Cooking the vegetables together for 1–2 minutes before adding liquids helps release their natural flavors.
- Add the Liquids: Pour in the vegetable broth and the entire can of coconut milk. Stir everything together to combine. The coconut milk will give the soup a creamy texture and add subtle sweetness, while the broth keeps the vegetables tender and flavorful.
- Simmer Until Tender: Increase the heat until the mixture comes to a gentle boil. Once boiling, reduce the heat to a low simmer and cover the pot. Allow the vegetables to cook for about 15 minutes, or until they are soft and easily pierced with a fork. Check occasionally to ensure the soup isn’t sticking to the bottom of the pot, and stir gently if needed.
- Puree the Soup: Once the vegetables are tender, use an immersion blender directly in the pot to puree the soup until it reaches a smooth and creamy consistency. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender, puree until smooth, and return it to the pot.
- Season and Flavor: Stir in the red curry paste, adjusting the amount according to your preferred spice level. Add the juice of half a lime, which brightens the flavors and balances the sweetness of the pumpkin and coconut milk. Season with salt and black pepper to taste. Taste and adjust seasonings if necessary to ensure a well-rounded flavor.
- Serve and Garnish: Ladle the soup into bowls and add optional toppings like a swirl of coconut cream, a sprinkle of fresh parsley, or a pinch of red pepper flakes for added heat. These garnishes add visual appeal and extra layers of flavor. Serve the soup hot with crusty bread or your favorite side for a cozy, satisfying meal.
- Optional Storage and Reheating Tips: If you have leftovers, allow the soup to cool to room temperature, then transfer it to airtight containers. Refrigerate for up to 4 days or freeze for up to 2 months. Reheat gently on the stovetop over medium-low heat, stirring occasionally to maintain the creamy texture.
Notes
- Use any firm, sweet pumpkin variety such as butternut, sugar pumpkin, or red kuri squash for the best flavor and texture.
- Adjust red curry paste according to your spice preference; start with less and add more gradually.
- Fresh lime juice is essential—it brightens the flavors and balances the sweetness of coconut milk.
- An immersion blender is the easiest way to achieve a creamy texture without transferring hot soup.
- For a richer texture, swirl in a little coconut cream or drizzle with extra virgin olive oil when serving.
- Garnish with parsley or red pepper flakes to enhance visual appeal and add layers of flavor.
Sweet, fiber-rich pumpkin and hearty vegetables like carrots and potatoes make it naturally filling while supporting digestive health.
Infused with aromatic ginger, garlic, and a hint of red curry paste, the soup delivers a gentle warmth and a subtle kick, making it both satisfying and exciting for the palate.
Its plant-based protein and fiber content make it a great choice for a light yet nourishing meal.
Quick to prepare, budget-friendly, and ideal for meal prep, this soup is perfect for busy weekdays or cozy evenings, proving that healthy, flavorful cooking doesn’t have to be complicated.
Must-Have Tools for Perfect Results
Large Stockpot
Essential for sautéing and simmering all the vegetables together. Its wide surface ensures even cooking and makes stirring easy. Perfect for soups, stews, and large-batch cooking.
Immersion Blender
Allows you to puree the soup directly in the pot for a smooth, creamy texture without transferring hot liquids. Great for sauces, smoothies, and baby food.
Chef’s Knife
A sharp, sturdy knife simplifies chopping pumpkin, carrots, and potatoes with precision and safety. A versatile tool for any home kitchen prep work.
Measuring Cups & Spoons
Ensure accurate ingredient portions for consistent flavor and texture. Indispensable for baking, cooking, and maintaining balanced recipes.
Cutting Board
Provides a stable, safe surface for all your chopping needs. Helps keep counters clean and protects knife edges.
Chef’s Secrets: Techniques For Perfect Soup
The key to a velvety pumpkin soup lies in properly sautéing the aromatics before adding vegetables.
Cooking onions until translucent develops sweetness and depth, while adding garlic and ginger at the right moment prevents bitterness and preserves their fragrance.
For a silky consistency, an immersion blender is ideal, but a regular blender works if done carefully in batches.
To enhance the flavor profile, don’t skip the lime juice—it adds brightness and balances the creamy, slightly sweet coconut milk.
Experimenting with different curry pastes can subtly alter the heat and aroma, allowing you to make the soup uniquely yours.
Serving Suggestions: Delicious Ways To Enjoy
This soup is versatile and can serve as either a starter or a satisfying main course.
Serve it with a slice of warm, crusty bread or toasted garlic baguette for a complete meal.
For added texture, sprinkle roasted pumpkin seeds or croutons on top.
Pair it with a fresh green salad for a light, balanced lunch or dinner.
It also works beautifully as a cozy dinner during chilly evenings, perfect for meal prep and reheating.
Storage Tips: Keeping Soup Fresh Longer
Allow the soup to cool completely before storing to preserve freshness.
Transfer to airtight containers and refrigerate for up to 4 days.
For longer storage, freeze in individual portions for up to 2 months.
Reheat gently over low to medium heat on the stovetop, stirring occasionally to maintain a smooth texture.
If the soup thickens too much after refrigeration or freezing, add a splash of vegetable broth or coconut milk while reheating to restore the perfect consistency.
Frequently Asked Questions
1. Can I make this soup without coconut milk?
Yes, you can substitute coconut milk with unsweetened plant-based milk such as almond, oat, or soy milk. Keep in mind that the soup will be slightly less creamy and may require a touch more seasoning.
2. How can I make the soup spicier?
Increase the amount of red curry paste or add red pepper flakes during the final seasoning step. Start small and taste as you go to avoid overpowering the soup.
3. Can I use frozen pumpkin instead of fresh?
Absolutely! Frozen pumpkin cubes are convenient and work well. Make sure to thaw them slightly before cooking and adjust cooking time until all vegetables are tender.
4. Is this soup suitable for meal prep?
Yes, it’s excellent for meal prep. Store in airtight containers in the fridge for up to 4 days, or freeze individual portions for a quick grab-and-go meal.
5. Can I add other vegetables?
Yes, you can incorporate other root vegetables like sweet potatoes, parsnips, or butternut squash blends. Keep them roughly the same size as the pumpkin to ensure even cooking.
