Pumpkin Soup

Pumpkin Soup

Happy October!  It’s officially pumpkin season.  Today I’m sharing my pumpkin soup recipe.  If you’re a pumpkin fan, this recipe will easily become a staple dish during the fall season.  Start your meal with pumpkin soup as an appetizer, serve it for lunch, or have a big bowl for dinner.  Furthermore, It’s a quick versatile meal that’s ready to satisfy the taste of fall you’ve been craving.  I’ve used coconut milk instead of heavy cream to embody that rich, creamy flavor, therefore creating a recipe that’s vegetarian and vegan approved!

Zoomed in view of pumpkin soup with garnishes
The sage and dried cranberries ad a lovely pop of color the dish!

Are you vegan?

I’m not sure if you’ve noticed, but lately I’ve been posting vegan and vegetarian recipes.  I don’t identify as vegetarian or vegan, however I do tend to eat more of a plant-based diet.  My boyfriend is vegan (after making a bet with me) and it has opened new doors in my cooking.  Usually, I cook vegan or vegetarian at home, however I do still eat meat/seafood when I crave it.  I try to choose healthier options if I eat meat such as fish, chicken or turkey.  I rarely have beef and I have eliminated pork from my diet.  I’ve realized there are many recipes I can make that taste incredible and don’t require the use of animal products.  This pumpkin soup is a perfect example!  I challenge you to try a couple plant-based recipes each week.  If you need inspiration check out other recipes on my blog such as my Tofu and Potato Breakfast Salad.

a hand sprinkles pepitas on pumpkin soup
Lightly salted pepitas are the perfect topping for pumpkin soup.

Lets make soup!

Pumpkin soup is easy to make.  First sauté a granny smith apple and onion together. I know it’s a weird combination but trust me it all works out at the end.  Once the onion is translucent, stir in the garlic, ginger and spices. Next, add the vegetable broth and bring the whole pot up to a simmer.  One the broth reaches a rapid simmer, reduce the heat to medium-low and simmer for 10 minutes or so, until the apples can be easily pierced with a fork.  Using an emulsion blender, blender or food processor, blend together until it reaches a smooth consistency.  Carefully transfer the blended ingredients back into the pot (keep the heat on low).  Gently mix in the pumpkin and coconut milk, stirring until everything is combined.  Garnish your bowl of soup with pepitas, freshly ground black pepper, dried cranberries and sage.  Enjoy, from my table to yours.

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Pumpkin Soup

  • Prep Time: 15 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 6 1x


Pumpkin soup is so cozy and comforting. This vegan recipe is so simple and easy to make!


  • 2 tbsp olive oil
  • 46 cloves of garlic, minced
  • 1 yellow onion, diced
  • 215 oz cans of pumpkin
  • 1 green apple, peeled and diced
  • 4 cups vegetable broth
  • 1 can full-fat coconut milk
  • 1 ½ tbsp ginger, minced
  • 1 tsp salt
  • 1 tsp cinnamon
  • 1s tsp turmeric
  • ¼ tsp nutmeg
  • ¼ tsp cayenne pepper
  • Fresh sage, thinly sliced
  • Dried cranberries
  • Lightly salted pepitas*
  • Freshly ground black pepper


  1. Heat olive oil over medium-high heat.
  2. Add the diced onion and apple.
  3. Sauté until the onions are translucent about 5-8 minutes.
  4. Add the garlic and ginger stir for 30 seconds, then add the salt, cinnamon, nutmeg, cayenne pepper and turmeric and stir for a few more seconds.
  5. Add the vegetable broth and bring the soup to a rapid simmer, then immediately reduce the heat to medium- low.
  6. Simmer for 10 minutes until the apples can be easily pierced by a fork.
  7. Carefully add the soup to a blender or food processor (or use an immersion blender) and process/blend until smooth
  8. Return the blended ingredients back to the pot and heat over low heat.
  9. Stir in pumpkin and coconut milk until incorporated and heated through.
  10. Garnish with freshly ground black pepper, dried cranberries, pepitas, and sage.


  • *Pepitas are pumpkin seeds without the shell.


  • Serving Size: 2 cups

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