Pumpkin Soup Without Cream for a weeknight

Craving fall flavors? This Vegan Pumpkin Soup without cream is simple to make and oh so satisfying. Dairy-free and full of flavor, this is warm comfort food at its finest.

Soup season is here! And We am SO here for it!! You, too?

Let's dive into this yummy season with the ultimate fall flavors. This soup is packed with pumpkin, and topped

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🌟 Why you'll love this vegan pumpkin soup

You'll love how EASY this soup is to make.

It's also dairy-free and vegan.

🎃 Ingredient notes

Pumpkin puree – while you could make this vegan pumpkin soup using fresh pumpkin meat, We decided to only include pumpkin puree in the recipe. This allows you to make it all year long. Even in September, We have a hard time finding fresh pumpkins to make this soup – and that's when the weather starts to turn and We crave it!

Vegetable broth – use homemade broth or stock, or store-bought. We included measurements for store-bought vegetable broth.

Onions – use yellow or white onions; do not use red onions in this dish.

Garlic – as always with garlic, We like to add a little more than most people. Feel free to use one clove more or less than what the recipe calls for. We also keep the garlic cloves whole while sautéing, since they will be pureed with a hand blender in the end. But you can mince the cloves for sautéing if you prefer.

You'll need three main fall spices for this soup: Nutmeg, Paprika, and Cinnamon. Don't go too heavy on the cinnamon and don't skimp on the paprika. We use the sweet paprika instead of smoked paprika.

Salt – use kosher salt and be sure to taste and season as it cooks.

Sage – fresh sage leaves crisped in oil are the crispy savory icing on top of this beautiful dish. While you can go without, We highly recommend including crispy sage on top of each serving. It adds flavor and texture that truly makes this soup!

Coconut cream – We use canned coconut cream, but you can also use the cream skimmed off the tops of canned coconut milk. Simply be sure it adds up to about a half cup.

✅ Step-by-step instructions

Full instructions and measurements are in the printable recipe card at the bottom of this post. Here are some cooking tips to help you along the way.

In a large stockpot or Dutch oven, heat the olive oil. Add the sage leaves and sauté until they are nice and crispy, about 2 to 3 minutes. Watch them carefully and make sure you take them out while crispy, but before they start to turn brown.

Remove them from the pot with a slotted spoon and let rest on a paper towel-lined plate. Set aside.

To the oil in the pot, add the onions and garlic and sauté for about 1 minute, simply to soften them up. Then add the spices – the nutmeg, paprika, and cinnamon – and stir and sauté for 3 to 4 minutes.

Add the pumpkin puree, vegetable broth, and coconut cream to the pot. Stir well to combine. Continue stirring occasionally as you let the soup simmer over medium heat for 10 minutes.

Then use an immersion blender to carefully puree the onions and garlic into a creamy sauce. Blend until no more larger pieces of onion or garlic are found.

Serve immediately, topped with crispy sage on each serving.

👩🏻‍🍳 Recipe FAQ

How long can We save pumpkin soup?

This creamy soup will keep in an airtight container in the fridge for 4 to 5 days, or can be frozen for 3 months.

Can We use cream instead of coconut milk if We'm not vegan?

Yes! If you do not need the soup to be dairy-free or vegan, you can substitute equal parts heavy cream.

How do We thicken pumpkin soup?

If you prefer a thicker soup, try to stir 1 tablespoon of cornstarch with 2 tablespoons of cooled pumpkin soup in a small cup, add a few tablespoons of the warm pumpkin soup, then add the paste back into the soup pot and stir it into the soup.

How do We reheat pumpkin soup?

Reheat on the stove over low heat, stirring frequently.

Or, reheat in a microwave-safe bowl, loosely covered with a paper towel, in the microwave in 1-minute increments until the desired heat is reached. Allow the reheated dish to cool in the microwave for one minute before removing.

🍽Serving ideas

We like to add flavorful toppings to each serving of soup. In addition to a sprinkling of the crispy sage leaves, consider these flavorful ingredients to top the soup:

a spoonful of sour cream
sprinkling of pepitas (pumpkin seeds)

This hearty vegan soup tastes tasty with any of these side dishes:

🥘 Kitchen tools and equipment

To make this Vegan Pumpkin Soup, you'll need:

A Dutch oven or large stockpot – We use the turquoise cast iron Staub 4-quart Cocotte. It's the perfect size for soup for 4 to 6 people! If you are increasing any of the quantities and making soup for 6 to 8 people, We recommend something like the Staub Coq au Vin 5.75-quart Cocotte.

Immersion blender – While this soup is creamy thanks to the use of pumpkin puree, an immersion blender (hand blender) helps incorporate the onions and garlic into the soup to make it extra creamy!

Cutting board
Knife
Slotted spoon

🥣 More hearty soup recipes

Did you make this recipe? Don't forget to leave a 5-Star 🌟🌟🌟🌟🌟 rating in the recipe card, and if you truly loved it, please leave a comment further down on the page. Thank you!

Vegan Pumpkin Soup without Cream

By Marlynn Schotland Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins Servings: 4 Satisfying and nourishing, this vegan pumpkin soup is comfort food at its finest.

Equipment

Dutch Oven

Ingredients

2 Tablespoons olive oil
5-8 fresh sage leaves
1 small onion, peeled and sliced
3 garlic cloves, peeled
½ teaspoon nutmeg
½ teaspoon paprika
½ teaspoon cinnamon
½ teaspoon kosher salt
¼ teaspoon ground black pepper
3 cups vegetable broth
2 (14.5 ounce) cans pumpkin puree
½ cup coconut cream

Instructions

In a large stockpot or Dutch oven, heat the olive oil. Add the sage leaves and sauté until they are nice and crispy, about 2 to 3 minutes. Watch them carefully and make sure you take them out while crispy, but before they start to turn brown.
Remove them from the pot with a slotted spoon and let rest on a paper towel-lined plate. Set aside.
To the oil in the pot, add the onions and garlic and sauté for about 1 minute, simply to soften them up. Then add the spices – the nutmeg, paprika, and cinnamon – and stir and sauté for 3 to 4 minutes.
Add the pumpkin puree, vegetable broth, and coconut cream to the pot. Stir well to combine. Continue stirring occasionally as you let the soup simmer over medium heat for 10 minutes.
Then use an immersion blender to carefully puree the onions and garlic into a creamy sauce. Blend until no more larger pieces of onion or garlic are found. Serve immediately, topped with crispy sage on each serving.

Notes

Soup storage tip: Since this soup will keep in the freezer for up to 3 months, you could make a couple of batches — one to eat right away and another to store for a later meal.

Nutrition

Calories: 187 kcal, Carbohydrates: 8 g, Protein: 2 g, Fat: 18 g, Saturated Fat: 10 g, Polyunsaturated Fat: 1 g, Monounsaturated Fat: 6 g, Sodium: 999 mg, Potassium: 153 mg, Fiber: 1 g, Sugar: 3 g, Vitamin A: 475 IU, Vitamin C: 4 mg, Calcium: 18 mg, Iron: 1 mg

Nutrition information is automatically calculated, so should only be used as an approximation.