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Vegan Pumpkin Soup

Yield: 4 -6 Servings (about 6 cups)
Prep Time:
10 mins
Cook Time:
25 mins
Total Time:
35 mins
This healthy vegan pumpkin soup is rich, creamy, and has the perfect fall flavor. Canned pumpkin makes this recipe quick and easy!


  • 2 tablespoons coconut oil — or extra virgin olive oil
  • 1 small or 1/2 large of head cauliflower — chopped into florets (about 3 cups)
  • 1 medium yellow onion — diced
  • 1/2 teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 3 garlic cloves — minced (about 1 tablespoon)
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground nutmeg
  • 3 cups low sodium vegetable broth — plus extra as needed
  • 1 15-ounce can pure pumpkin puree (not pumpkin pie filling)
  • 3 tablespoons pure maple syrup
  • 2 tablespoons almond butter
  • 1 cup unsweetened almond milk


  1. Heat the oil in Dutch oven over medium heat. Add cauliflower, onion, salt, and pepper and cook until the onion is softened and translucent, about 5 minutes. Stir in garlic, cumin, coriander, and nutmeg and cook for 30 seconds, just until fragrant.

  2. Stir in broth, pumpkin, maple syrup, and almond butter. With a wooden spoon, scrape up any browned bits that have stuck to the bottom of the pot. Bring to a boil. Reduce heat to a simmer and let cook until the cauliflower is softened, about 10 minutes. Stir in the almond milk.

  3. With an immersion blender, puree the soup until very smooth. Alternatively, you can transfer it to a blender in batches to puree (be careful to fill your blender no more than about halfway; hot liquids will splatter). Return the pureed soup to the pot. Stir to heat through, then adjust consistency with additional broth as needed. Season with additional salt and pepper to taste. The amount of additional salt you need will vary based on the saltiness of your particular broth and almond butter. I added about 1/4 teaspoon additional salt. Garnish with pumpkin seeds, chopped fresh parsley, and pomegranate seeds as desired. Serve hot.

Recipe Notes

  • TO STORE: Store cooked vegan pumpkin soup in an airtight storage container for up to 1 week in the refrigerator. 
  • TO REHEAT: Place soup in a microwave-safe bowl and reheat gently in the microwave until warmed through. You can also reheat this soup on the stovetop over low heat.  
  • TO FREEZE: Transfer cooked soup to an airtight freezer-safe container and store in the freezer for up to 2 months. Let thaw overnight in the refrigerator before reheating. 
Course: Main Course
Cuisine: American
Keyword: canned pumpkin, easy pumpkin soup, healthy pumpkin soup, paleo, without coconut milk

Nutrition Information

Amount per serving (1 (of 4), about 1 1/2cups) — Calories: 221, Fat: 13g, Saturated Fat: 7g, Sodium: 1124mg, Potassium: 573mg, Carbohydrates: 25g, Fiber: 4g, Sugar: 15g, Protein: 5g, Vitamin A: 414%, Vitamin C: 72%, Calcium: 165%, Iron: 1%

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