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–+ servings
A bowl of pumpkin soup topped with a swirl of cream, pumpkin seeds and chilli flakes.
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4.95 from 20 votes

Creamy Pumpkin Soup

This easy Creamy Pumpkin Soup is made with fresh pumpkin, onion, garlic and light coconut milk with warming cumin and optional chilli. Thick, silky and comforting without lots of cream, it is vegan, freezer-friendly and ready in just 20 minutes.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Diet: Gluten Free, Vegan
Allergen: No Common Allergens
Servings: 2 servings
Calories: 210kcal
Author: Dannii Martin

Ingredients

  • 1 tablespoon of Olive oil
  • 400 g of Pumpkin cubed
  • 1 Onion diced
  • 3 Garlic cloves crushed
  • 600 ml of Vegetable stock (low salt)
  • 100 ml of Light coconut milk
  • ½ teaspoon of Cumin
  • ½ teaspoon of Red chilli flakes (to taste)
  • ¼ teaspoon of Fine sea salt
  • ½ teaspoon of Ground black pepper
UK Metric Measures - US Customary Measures

Instructions

  • Soften the vegetables: Heat 1 tablespoon of Olive oil in a large saucepan over a medium-low heat.
    Add 400 g of Pumpkin (cubed), 1 Onion (diced) and 3 Garlic cloves (crushed) and gently cook for 5 minutes, stirring regularly.
    • This short sauté gives the onion and garlic a little time to soften and makes the finished soup taste much more savoury.
  • Simmer: Add 600 ml of Vegetable stock (low salt), 100 ml of Light coconut milk, ½ teaspoon of Cumin, ½ teaspoon of Red chilli flakes (if using), ¼ teaspoon of Fine sea salt and ½ teaspoon of Ground black pepper.
    Bring to a gentle simmer and cook for 10 minutes, or until the pumpkin is completely tender.
    • You should be able to press a piece of pumpkin easily with the back of a spoon.
  • Blend until smooth: Use an immersion blender to blend the soup directly in the saucepan until completely smooth.
  • Check: Taste and adjust the salt, pepper and chilli before serving.

Notes

  • Use a cooking pumpkin rather than a carving pumpkin for the best flavour.
  • Don't skip the onion and garlic. They balance the natural sweetness of the pumpkin.
  • For a thicker soup, hold back a little stock and add it after blending only if needed.
  • Keep the chilli mild in the main pan and add extra at the table if different people like different levels of heat.
  • An immersion blender is the easiest option and saves washing up.
  • Roast the pumpkin seeds rather than throwing them away.
  • Double the recipe if you want leftovers, as it freezes and reheats really well.

Nutrition

Serving: 600ml (approx) | Calories: 210kcal | Carbohydrates: 24g | Protein: 4g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 644mg | Potassium: 804mg | Fibre: 2g | Sugar: 9g | Vitamin A: 17187IU | Vitamin C: 24mg | Calcium: 72mg | Iron: 2mg

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