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Overhead view of pumpkin soup in a small bowl within a larger bowl.

Pumpkin Soup Without Cream

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews
  • Author: Emily Toshiko
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 1x
  • Category: Soup
  • Method: Cooked & Blended
  • Cuisine: American
  • Diet: Vegan


Pumpkin soup is so cozy and comforting. This recipe uses coconut milk instead of heavy cream to embody that rich, creamy flavor. It is perfect for holiday get-togethers!


  • 2 tbsp olive oil
  • 1 yellow onion, diced
  • 1 green apple, diced
  • 4-6 cloves of garlic, minced
  • 1 ½ tbsp ginger root, minced
  • 1 tsp salt
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • ¼ tsp nutmeg
  • ¼ tsp cayenne pepper
  • ¼ tsp black pepper
  • 2 (15 oz) cans of pumpkin
  • 4 cups vegetable broth
  • 1 (15 oz) can full-fat coconut milk

Optional Garnish:

  • Pepitas or pumpkin seeds
  • Fresh sage 
  • Drizzle of high-quality olive oil
  • Freshly ground black pepper


  1. Heat olive oil over medium-high heat. Add the diced apple and onion. Saute for 5-8 minutes until onions are translucent.
  2. Add the garlic, ginger, salt, cinnamon, turmeric, nutmeg, cayenne pepper and black pepper. Stir for 30 seconds until fragrant.
  3. Add the pumpkin and vegetable broth. Stir to combine. Bring the soup to a boil then immediately decrease the heat to medium-low. Simmer for 10 minutes until the apples can be pierced with a fork. 
  4. Blend the soup using a hand held immersion blender until smooth. Alternatively, transfer the soup to a stand blender or food processor and work in batches to blend until smooth. Return the soup to the pot.
  5. Stir in the coconut milk. Keep the soup on low heat until ready to serve. 
  6. Serve in soup bowls and garnish each bowl with pepitas/pumpkin seeds, fresh sage and a drizzle of high-quality olive oil. Enjoy!


  • You do not need to peel the skin of the apple since everything will be blended. 
  • Be careful when blending, the soup will be hot!
  • Add another cup of vegetable broth for a thinner soup.
  • This can be served as an appetizer or main dish.


  • Serving Size: 2 cups