healthy vegan pumpkin soup

Healthy Vegan Pumpkin Soup


Honestly, who doesn’t want a bowl of warm, creamy pumpkin soup this time of year? (Especially coming off of Halloween, when there are still so many pumpkins hanging around?) The great news here is that you don’t have to abandon your determination to avoid dairy and eat light in order to enjoy this classic fall treat; in this vegan recipe, unsweetened coconut milk keeps things both flavorful and light.

Serves 3-4


1 1/2 tbsp. extra virgin olive oil
1 onion, chopped
3 garlic cloves, minced
3 cups canned pumpkin
2 cups vegetable broth
2 tsp. sugar
1/2 tsp. ground allspice
1/2 tsp. dried crushed red pepper
1 1/2 cups unsweetened coconut milk
Salt and pepper
1/4 cup pepitas

To Make:

  1. Heat the oil in a large pot over medium heat. Add the onion and garlic. Sauté till just golden, 5-10 minutes.
  2. Add the broth, pumpkin, allspice, sugar, and red pepper. Bring to a boil. Reduce the heat. Cover and simmer until flavors blend, about 30 minutes.
  3. Stir over the heat, adding coconut milk until the consistency is light and smooth. Add salt and pepper to taste.
  4. Ladle into bowls, garnish with a small scattering of pepitas, and serve.