Who says you can’t enjoy pumpkin flavors during the holidays? This vegan pumpkin soup is a delightful appetizer for the shift from fall to winter and is sure to please a crowd.
No need to be intimidated by pumpkin — this recipe uses canned pumpkin puree to save time while delivering rich pumpkin flavor. When choosing canned pumpkin, be sure it’s 100% pumpkin puree and not pumpkin pie filling. The label should list only pumpkin as the ingredient. Pumpkin pie filling contains added sugars and spices and has a different texture, so it’s not suitable for soup. This recipe relies on warming spices and a touch of maple syrup for balance, so extra sugar isn’t necessary.
Besides being visually appealing, pumpkin soup offers nutritional benefits. The bright orange color comes from carotenoids, including beta-carotene, which the body converts to vitamin A to support healthy vision. Pumpkin is also a good source of fiber, which helps digestion.
This soup gets extra warmth from ground ginger. Ginger contains antioxidants and anti-inflammatory compounds such as gingerol, which also gives ginger its distinctive aroma and flavor. Early research suggests ginger may help support healthy blood sugar levels, making it a flavorful and functional addition to this recipe.
A warm bowl of soup is especially comforting during the holidays. If you enjoy this pumpkin soup, you might also like similar seasonal soups such as roasted cauliflower and celery root soup, butternut squash soup, or Thai-style coconut milk soups.
What are your favorite soups for the holiday season? Share your ideas in the comments below!
Festive Pumpkin Soup – Vegan and Paleo!
Ingredients
- 1 tbsp olive oil extra virgin
- 1 onion medium and chopped
- 3 cloves garlic minced
- 1-1 1/2 cans 100% pumpkin puree
- 2 cups Vegetable stock low sodium
- 1 cup coconut milk
- 1 tbsp maple syrup
- 2 tsp ground ginger
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
Instructions
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Heat the olive oil in a large pot over medium-high heat. Add the chopped onion and cook for about 4–5 minutes, or until the onion becomes translucent.
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Stir in the minced garlic, pumpkin puree, vegetable stock, coconut milk, maple syrup, ground ginger, cinnamon, and nutmeg.
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Bring the soup to a gentle boil, then reduce the heat to low and simmer for about 20 minutes, until the soup has thickened and the flavors are blended. Adjust seasoning to taste before serving.