Easy Vegetarian Pumpkin Soup

By
Jolinda Hackett
Jolinda Hackett
Jolinda Hackett has written five books about plant-based cooking and has developed hundreds of vegan and vegetarian recipes.
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Updated on 01/29/23
Vegetarian pumpkin soup in a white bowl

Sandra O'Claire / Getty Images
Prep: 10 mins
Cook: 15 mins
Total: 25 mins
Servings: 4 servings

Vegetarian pumpkin soup is warming and filling and perfect for the holidays or anytime, and it doesn't get much simpler than this quick and easy recipe. It's made from an entire can of pumpkin puree, so there's no waste, along with soy milk, onions, and a touch of nutmeg—it's suitable for vegans and vegetarians. You can substitute any other kind of non-dairy milk such as oat, almond, or coconut milk as need be.

There's very little you need to do to make this quick soup. Just chop up an onion, add some nutmeg, and a little sugar, and the soup comes together in about 15 minutes. This recipe is gluten free, too, but check the labels if you're using store-bought vegetable broth to make sure it doesn't have gluten.

If you have some pumpkins at home that you would like to roast for puree, you can use that, too. Anything you don't use for the soup, you can freeze.

The soup is delicious as it is, but if you'd like to gussy it up a little bit for presentation and add a contrasting tanginess, you can garnish the top with a dollop of sour cream, crème fraîche, or plain Greek yogurt.

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Ingredients

  • 1 medium onion, diced

  • 1 tablespoon margarine

  • 1 (15-ounce) can pumpkin puree

  • 1 1/3 cups vegetable broth

  • 3 cups soy milk, or another vegan milk substitute

  • 1/2 teaspoon ground nutmeg

  • 1/2 teaspoon sugar

  • Salt, to taste

  • Ground black pepper, to taste

Steps to Make It

  1. In a large saucepan, cook the onion in the margarine for 3 to 5 minutes, until the onion softens and becomes translucent.

  2. Add remaining ingredients, stirring to combine.

  3. Cook over medium heat for 10 to 15 minutes longer.

Is Pumpkin Full of Carbohydrates?

Pumpkin is a nutritional powerhouse with tons of vitamin A and 3 grams of fiber per half-cup serving. If you're looking at carbohydrate count, it contains 10 grams of carbohydrates per half-cup serving.

How to Store Vegetarian Pumpkin Soup

This soup will keep for up to five days in the refrigerator if covered. You can also freeze it for longer-term storage, up to three months. Just thaw in the refrigerator overnight and reheat in the microwave or directly on the stove until heated all the way through.

Variations

Pumpkin goes well with a lot of fall and winter flavors. Here's how you can vary the flavor profile of this soup.


  • Up the spice amount by adding 1/2 teaspoon of ground cinnamon, 1/4 teaspoon ground cloves or ground allspice, and 1/2 teaspoon ground ginger.
  • Skip the nutmeg and sugar, and take the soup in a more herbal direction by using rosemary, sage, or thyme, or a combination of all three. Try 1/2 teaspoon of all three, dried, or a tablespoon each of fresh chopped herbs.
  • Skip the nutmeg and sugar, and add some heat with 1 teaspoon of curry powder or a dash of cayenne pepper.
  • Use a different onion or member of the allium family, such as leeks, red onion, or shallots, to change the flavors.
Nutrition Facts (per serving)
156 Calories
6g Fat
19g Carbs
7g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 156
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 6%
Cholesterol 0mg 0%
Sodium 608mg 26%
Total Carbohydrate 19g 7%
Dietary Fiber 4g 16%
Total Sugars 10g
Protein 7g
Vitamin C 6mg 30%
Calcium 263mg 20%
Iron 2mg 14%
Potassium 507mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)