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Vegan Pumpkin Soup

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10 min

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40 min


30 min


about 4 cups

Pumpkins are so versatile. You can eat them as a soup, in a desert, or as a side dish and it always tastes good. This is a delicious vegan pumpkin soup recipe made with a preciously roasted pumpkin. This pumpkin soup is rich, creamy and full of nutrients. It goes well with some toasted bread and sprinkled pumpkin seeds on top.



  • 1 sugar pumpkin (about 2 cups pumpkin flesh)

  • 1 tbsp olive oil

  • ½ cup onion, yellow, diced

  • 2 cloves garlic, minced

  • ¼ tsp ginger powder

  • ¼ tsp all spice

  • ½ cup carrots, chopped

  • ⅓ cup apple, cored and chopped

  • 2 ½ cups water 

  • 1 tsp salt

  • 3 tbsp coconut cream, canned kind

Vegan Pumpkin Soup


  1. Cut pumpkin in the middle and put it on a baking pan face down. Add about ½ in (2 cm) of water.

  2. Bake in the oven for 30 min at 350°F (175°C) or until knife pokes in easily. 

  3. Once fully baked, remove from the oven and allow to cool until pumpkin can be handled. 

  4. Remove the middle part with the seeds and discard.

  5. Scoop flesh into a bowl and set aside.

  6. Heat olive oil in a pan on medium heat. Once heated, add onions and saute until lightly browned (6 - 8 minutes).

  7. Add garlic, ginger and allspice to it and stir for about 1 minute. 

  8. Add carrots, apples and 2 cups of water. 

  9. Cover with a lid and let it simmer for about 15 minutes. 

  10. Transfer whole soup into a blender, add salt and mix until you get a smooth and thick soup. 

  11. Return soup back to the pot, add ½ cup water and coconut cream and give it a stir. 

  12. Garnish with extra coconut milk if you want to.

Avoid most common deficiencies in your child!

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