Creamy Vegan Pumpkin Soup

1 tbsp olive oil

1 medium yellow onion, chopped

3 cloves garlic minced

2 cans 100% pumpkin puree (not pumpkin pie mix)

2 cups low sodium vegetable stock

1 can light coconut milk

1 tbsp maple syrup

2 tsp ground ginger

½ tsp cinnamon

¼ tsp ground nutmeg

1 tsp sea salt

pinch of cayenne pepper (optional)

Pepitas (optional)

Cashew cream (optional)

Sprinkle of hot sauce (optional)

Heat olive oil in a large pot over medium-high heat and add onion and garlic. Cook for about 3-5 minutes, until onions become translucent.

Carefully stir in the pumpkin, vegetable stock, coconut milk, maple syrup, ginger, cinnamon, nutmeg, salt, and cayenne (if using).

Bring to a boil, then turn the heat to low and simmer for about 20 minutes, until the soup has reduced and thickened slightly.

Puree with an immersion blender or in a stand blender until very smooth. Garnish with pepitas, cashew cream, and hot sauce. Enjoy!

Nutrition Facts

0 servings

Serving size

Amount per serving
Calories193

% Daily Value *
Total Fat 10g13%

Saturated Fat 7g35%
Sodium 544mg24%
Total Carbohydrate 25g10%

Dietary Fiber 7g25%

Total Sugars 11g
Protein 3g

Vitamin A 280mcg32%
Calcium 22mg2%
Iron 25mg139%
Potassium 147mg4%
Riboflavin 5mg385%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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