September 26, 2019

Creamy Vegan Pumpkin Soup

This sweet and savory Creamy Vegan Pumpkin Soup comes together in under an hour and is completely plant-based. It's the perfect healthy fall meal!

Creamy Vegan Pumpkin Soup

As the weather starts to cool down, I'm turning my focus (for a moment) from all the fall desserts to sneak in a savory recipe. I have a huge sweet tooth, which is why I have tons of dessert recipes on here for you guys BUT I recognize that not one cannot subsist on solely sweets, so here we are.

(If you're looking for some fall dessert recipes check out my Molasses Pumpkin Walnut Cookies, Pumpkin Spice Latte Granola, Dessert Pears, Oatmeal Raisin Cookie Bites, Pumpkin Spice Oatmeal Cookies, or Fudgy Maple Pecan Blondies.)

This soup is technically a savory recipe, but if I'm being honest, it's still pretty sweet. Pumpkin by nature is fairly sweet. And there's a couple other ingredients that add to the overall sweetness of the dish. Oops. Guess I can't escape my sweet tooth.

Whether you're a sweet or savory fan, you'll definitely love this soup. Yes, there are sweet ingredients, but there are also some savory flavors that make the soup perfect for a light lunch or dinner.

Creamy Vegan Pumpkin Soup


  • Vegetable Broth: the base of the soup. Since veggie broth is made from tons of different vegetables it gives this soup a wide variety and depth of flavor.
  • Onion: One of the aforementioned savory ingredients. Onion gives that caramelly yet savory flavor that's necessary for almost any good savory recipe.
  • Carrot: Another sweet-yet-savory ingredient. Carrots have an earthy flavor that adds another layer beyond the pumpkin.
  • Pumpkin: The star of the show. We'll use canned pumpkin because we want that pumpkin flavor but we're going for easy with this recipe. Canned still delivers an incredible flavor but without all the work of using a whole pumpkin.
  • Granny Smith Apple: I told you there was some extra sweetness in this recipe. But not too much. Granny Smith's are pretty sour and the addition of this apple brings an edge to the soup.
  • Ground Ginger: Did someone say fall spice? Ginger has a bite to it that works well in this recipe. And it also makes it taste like fall in your mouth.
  • Salt: To balance the sweetness.
  • Nutmeg: Fall spice #2. Ginger + Nutmeg = Perfection. Enough said.

Creamy Vegan Pumpkin Soup Ingredients

How to make Creamy Vegan Pumpkin Soup

Step 1. Start by sautéing the onion and carrots in some of the veggie broth. After about 5 minutes they will get nice and soft.

Step 2. Add the remaining ingredients and bring the mixture to a boil. Let it simmer for around 30 minutes. It will slowly thicken to become creamy and delicious.

Step 3. After half an hour, transfer the mixture to a food processor and blend until it's completely smooth. This incorporates all the flavors and leaves the ultimate creamy texture.

Serve and enjoy!

How long does Creamy Vegan Pumpkin Soup keep?

This soup should keep up to a week in the fridge. Make sure to let it cool completely on the counter before storing it in the fridge.

I recommend using a glass container so the orange color from the pumpkin and carrot doesn't stain your plastic.

Creamy Vegan Pumpkin Soup

Can I store Creamy Vegan Pumpkin Soup in the freezer?

Yes! You can store pumpkin soup in the freezer. As with the fridge, you want to let it cool completely before freezing it. Simply put it in a freezer safe plastic bag or container and place it in the fridge. It should keep for several months.

Is pumpkin soup healthy?

Of course! I wouldn't share this recipe if it wasn't good and good for you. Pumpkin has tons of vitamin A. The other ingredients in the soup are all whole food, plant-based ingredients, making this recipe completely vegan, dairy-free, oil-free, and sugar-free. Just like all my recipes!

This soup is actually super light. There is very little fat in this recipe, which is okay! If you want to thicken it up, you can add some canned coconut milk. Coconut milk is naturally higher in fat which will add some healthy calories to the meal. Either way, this soup is delicious and nutritious!

I hope you enjoy!

Creamy Vegan Pumpkin Soup

Recipe Prayer

Jesus, thank you for sweet and savory foods. We know you give us preferences so that we may enjoy the variety of your creation. Amen.

Tried this recipe?

Please leave a review in the comments section below. You can also stay in touch with me on social media by following me on Instagram, Pinterest, and TikTok or by subscribing to my newsletter.

Creamy Vegan Pumpkin Soup

This sweet and savory Creamy Vegan Pumpkin Soup comes together in under an hour and is completely plant-based. It's the perfect healthy fall meal!















  • 2 Cups Vegetable Broth, divided
  • 1/2 Large Onion, chopped
  • 1 Large Carrot, chopped
  • 1/2 Cup Water
  • 1 14 Ounce Can Pumpkin
  • 1 Small Granny Smith Apple, peeled and chopped
  • 1/2 Teaspoon Ground Ginger
  • 1/2 Teaspoon Salt
  • 1/8 Teaspoon Nutmeg


  1. In a soup pot, heat the onion and carrots in 1/4 cup of vegetable broth over medium heat until softened, about 5 minutes.
  2. Add the rest of the vegetable broth as well as the water, pumpkin, apple, ginger, salt, and nutmeg. Bring to a boil, then reduce the heat to medium low and simmer for 30 minutes, stirring occasionally.
  3. Transfer to a food processor or blender and blend the soup until completely smooth. Pour into bowls and serve. Enjoy!

Thanks for contributing to our community! Your comment will appear shortly.
Oops! Something went wrong while submitting the form.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography