Creamy Pumpkin Soup (Diary Free)
Recipe Key
This roasted pumpkin soup is delicious and satisfying. It has a deep complex flavor from the roasted sugar pumpkins. You’ll also love the velvety smooth texture that’s rich and creamy but totally dairy free and healthy. Great for breakfast, lunch or an elegant first course.
I enjoyed this soup on my recent trip to Africa. They didn’t use sweet pumpkin spices (cinnamon, nutmeg, cloves) like we do here in America, instead it had a simple savory taste with lots of flavor. It was so delicious I decided to make it at home.
Why I Love This Creamy Pumpkin Soup
- Deep complex pumpkin flavor from freshly roasted pumpkin
- Velvety smooth, rich and creamy
- Nutritious and healthy
- Savory and comforting
- Dairy free and gluten free
- Vegan if using vegetable broth
- Only 9 ingredients
- Easy to make
Ingredients and Substitutions
This healthy pumpkin soup recipe is made with fresh roasted sugar pumpkins but if you’re short on time you can use canned pumpkin. It will still be good but the flavors won’t be as rich and pumpkiny. There are only 9 ingredients and it’s simple to make with a few pantry staples. This is what you need:
- Sugar Pumpkins – This type of pumpkin is smaller and sweeter than a standard pumpkin. They are about the size of a cantaloupe and weight between 1 1/2 – 3 pounds. Kabocha squash can be substituted. If you’re short on time you can use organic canned pumpkin.
- Onion – Choose a large sweet onion.
- Garlic – Use fresh for the most flavor.
- Ginger – Gives the soup a warm, peppery flavor and aids in digestion. Use fresh ginger.
- Olive oil – for cooking the onions, garlic and ginger.
- Broth – vegetable broth or chicken broth can be used, they are both delicious.
- Coconut Milk – full fat from a can.
- Maple Syrup – just a little for sweetness.
- Thyme – fresh or dried. Sage or rosemary can be substituted.
- Sea Salt and Fresh Pepper – for flavor, not included in the count but you probably have them.
Note: Since you’re only using 1/2 cup from a can of coconut milk, here are a few recipes to use up the rest of the coconut milk: Lemon Chia Pudding, Coconut Chicken Soup. The coconut milk can also be used in a smoothie or oatmeal.
Steps to Make Creamy Pumpkin Soup
This is an easy pumpkin soup. Roasting the pumpkin is the only part of this recipe that takes any length of time. Once it’s done, this soup comes together in less than 30 minutes. Here are the basic steps:
Step 1: Start by roasting the sugar pumpkins. These little guys are perfect for roasting and turning into your own richly flavored pumpkin puree. Cut the pumpkins in half, and scoop out the seeds. Cut each half again to make quarters. Rub olive oil all over the flesh of the pumpkin. Place cut sides down onto a baking sheet. Roast for 40 minutes. or until the flesh is soft. Set aside to cool.
Step 2: In the meantime, heat olive oil in a soup pot. Add the onion and cook until translucent. Add the garlic and ginger. Saute until fragrant.
Step 3: Peel the skin off the pumpkin and chop the flesh. Add it to the onions with a little salt and pepper. Pour in the broth and thyme, bring to a boil. Turn down and simmer for 15 minutes to give the flavors time to join together.
Step 4: Add coconut milk and maple syrup. Remove thyme sprigs. Blend for 30-45 seconds to get it nice and creamy. Transfer back to the pot.
Step 5: Ladle the soup into individual bowls. Garnish with fresh thyme and parsley and serve.
Chef’s Tips
- Use a large spoon to scoop out the seeds. A serrated grapefruit spoon works well. If the strings are sticking to the pumpkin use a small paring knife to cut them. A pumpkin scooper like you get in a pumpkin caving kit works great.
- Cook the pumpkin until soft enough to pierce with a fork. This will make it easy to peel the skin right off.
- Add only a small amount of maple syrup. Add more to taste once you’ve blended the soup. Your pumpkin may be very sweet.
- Be carful when blending. Don’t burn yourself with hot soup. If necessary blend in batches.
Storing
Store cooled soup in a covered container and refrigerate for up to 4 days. Leftovers taste great. Reheat until just warm, don’t let it boil very much.
Freeze the soup for up to 3 months. Defrost in the refrigerator.
Enjoy this roasted pumpkin soup this fall for breakfast, lunch or light dinner. It’s super nourishing with lots of protein and vitamins. The deep complex flavor is super satisfying. You’ll love how creamy and comforting it is.
If you like this recipe you may also enjoy the other fall soups:
- Butternut Squash Vegetable Soup
- Comforting Autom Vegetable Soup (Vegan or Paleo)
- Cozy Mushroom Vegetable Soup
- Easy Thai Pumpkin Soup
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Creamy Pumpkin Soup
- Prep Time: 15 minutes
- Cook Time: 90 minutes
- Total Time: 1 hour 45 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Simmer
- Cuisine: Paleo, Vegan, Gluten Free, Dairy Free
Ingredients
- 4 Tablespoons olive oil, divided
- 2 sugar pumpkins about 3 ½ pounds (about 3 1/2 cups pumpkin puree)*
- 1 large yellow onion, chopped
- 4 large garlic cloves, minced
- ½ teaspoon fresh ginger, grated or minced
- ½ teaspoon sea salt
- Tiny dash of cayenne pepper (optional)
- Freshly ground black pepper
- 4 cups vegetable or chicken broth
- ½ cup full fat coconut milk
- 1–2 Tablespoons maple syrup or honey
- 3 sprigs fresh thyme or ½ teaspoon dried thyme
- Thyme leaves and parsley for garnish (optional)
Instructions
- Preheat oven to 425° Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Cut the pumpkin in half and scoop out the seeds.
- Cut each pumpkin in half again to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet.
- Roast for 40 minutes or until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.
- Heat the remaining 3 tablespoons olive oil in a soup pot over medium/low heat. Add onion, and salt to the pot. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes.
- In the meantime, peel the pumpkin skin off the pumpkins and chop the flesh. Discard the skin.
- Add garlic and ginger, to the onions, sauté 1 minute until fragrant.
- Add the pumpkin flesh, cayenne pepper (if using), and a few twists of freshly ground black pepper.
- Pour in the broth and add the thyme. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to come together.
- Once the pumpkin mixture is done cooking, stir in the coconut milk and a little maple syrup. Remove the soup from heat and let it cool slightly. Remove the thyme sprigs.
- Blend for 30-45 seconds until smooth with a high speed blender. Do it in batches if necessary. Transfer the puréed soup to back to the pot. You can use an immersion blender if you prefer, it may take longer to get it nice and creamy.
- Taste and adjust salt if necessary. Add more maple syrup if you want it sweeter or more coconut milk for extra creaminess.
- Ladle the soup into individual bowls. Garnish with fresh thyme and parsley and serve.
- To store, cool completely and transfer it to a storage container and refrigerate for up to 4 days. Warm gently without boiling. Or, freeze the soup for up to 3 months
Notes
If you’re using canned pumpkin measure 3 cups. Skip steps 1-3. Add the pumpkin in step 7. Follow the rest of the recipe.