Can I freeze this soup?

Yes! This soup freezes beautifully. Let the soup cool completely, then transfer to a freezer-safe container. It will keep for up to 3 months. Thaw overnight in the refrigerator before reheating.

Can I use fresh pumpkin instead of canned?

Absolutely! While canned pumpkin puree is convenient, you can use sugar pumpkins or pie pumpkins for this recipe. To prepare fresh pumpkin: cut the pumpkin in half, remove seeds, place cut-side down on a parchment paper-lined baking sheet, and roast at 375°F until tender. Scoop out the pumpkin flesh and puree until smooth.

Can I make this in an Instant Pot?

Yes! While this recipe uses a Dutch oven, you can easily adapt it for the Instant Pot. Sauté the onions and garlic using the Sauté function, then add the remaining ingredients and cook on High Pressure for 10 minutes with a natural release.

Creamy Vegan Pumpkin Soup (Easy + Healthy)

Name: Creamy Vegan Pumpkin Soup (Easy + Healthy)
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: American
Ingredients: 2 yellow onions, chopped or sliced; 3 cloves of fresh garlic, minced; 1 tablespoon of DIY pumpkin pie spice; 2 (15-ounce) can of canned pumpkin (not pumpkin pie filling); 4 cups of low-sodium vegetable broth; 1/4 cup of pure maple syrup; 1 can of coconut cream (may also use full-fat coconut milk); Salt to taste

Creamy Vegan Pumpkin Soup (Easy + Healthy)

Recipe by Shane Martin

Total Time35 minutes
Yield8 servings 1x
DietVegan

This creamy vegan pumpkin soup with warm spices and coconut milk is the perfect comforting meal for cooler months. Ready in under 30 minutes using simple ingredients!

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

Ingredients

Units Scale

2 yellow onions, chopped or sliced
3 cloves of fresh garlic, minced
1 tablespoon of DIY pumpkin pie spice
2 (15-ounce) can of canned pumpkin (not pumpkin pie filling)
4 cups of low-sodium vegetable broth
1/4 cup of pure maple syrup
1 can of coconut cream (may also use full-fat coconut milk)
Salt to taste

Instructions

Heat a large pot or Dutch oven over medium heat.
Add the sliced onions and cook until caramelized, stirring occasionally. If needed, add a splash of vegetable broth to prevent sticking.
Once the onions are golden and sweet, add the minced garlic and a little more broth. Cook for 30 seconds until fragrant.
Sprinkle the pumpkin pie spice evenly over the onion-garlic mixture and stir to combine.
Add the pumpkin puree and vegetable broth. Stir until well combined.
Reduce to low heat and let simmer for 15-20 minutes to allow flavors to meld.
Stir in the coconut milk and maple syrup until smooth and creamy.
Use an immersion blender and blend until the soup has a creamy texture. Taste and season with salt to taste.

Equipment

Immersion Blender

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Lodge Cast Iron Dutch Oven

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Vitamix

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Notes

Any leftover soup can be stored in an airtight container in the refrigerator for up to 5 days. The soup may thicken slightly in the fridge, so add a splash of vegetable stock when reheating to reach the desired consistency.

If you don’t have an immersion blender, use a regular blender. Work in batches until the soup is smooth and creamy.

Nutrition

Serving Size: 1 of 8
Calories: 152
Sugar: 9.9 g
Sodium: 17.5 mg
Fat: 9.1 g
Carbohydrates: 17 g
Fiber: 2.2 g
Protein: 2 g
Cholesterol: 0 mg

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Soups & Stews
Method: Simmer
Cuisine: American

Find it online: https://shaneandsimple.com/creamy-vegan-pumpkin-soup-easy-healthy/