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Overhead view of two bowls of pumpkin soup placed diagonally with a glass of red wine in the left corner and roasted pumpkin and squash seeds on a small plate
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High-Nutrient and Easy Vegan Pumpkin Soup

Prep Time10 mins
Cook Time20 mins
Course: Soup
Cuisine: American, Canadian
Servings: 4


  • 4 cups pumpkin, peeled, seeds reserved and cut into chunks
  • ½ cup red onion, chopped
  • 3 garlic cloves
  • ½ cup grated, unsweetened coconut flakes, plus ¼ cup
  • 2 tablespoons miso or 2 vegetable broth cubes
  • 1 Medjool date or 2 small soft dates or 2 tablespoons maple syrup (optional)
  • ½ teaspoon nutmeg powder
  • ½ teaspoon ground cinnamon
  • ½ teaspoon pepper ground black
  • ¼ teaspoon salt
  • 1 cup assorted roasted pumpkin seeds (green and/or yellow reserved)
  • 1 tablespoon tamari
  • ½ cup parsley, chopped


  • In a medium pot, bring 8 cups of water to a boil. Place the pumpkin, onion, and garlic in a steamer basket. Cook for 10 minutes until the ingredients soften. Set the cooked ingredients aside.
  • In the blender, transfer 1 cup of the cooking water, add ½ cup of the coconut flakes and blend until smooth and creamy. Scrape the edges from time to time. Spread ¼ cup of the coconut cream and set aside.
  • Add 3 cups of the cooking water, the remaining coconut flakes, pumpkin, cooked onion and garlic, optional dates, nutmeg, cinnamon, pepper, and salt. Mix until obtaining a smooth and creamy consistency. To keep it warm, transfer the thick liquid to the pot and heat over low heat for 5 to 10 minutes.
  • Meanwhile, place the assorted pumpkin seeds on a baking sheet lined with parchment paper and drizzle with tamari. Roast in the oven for 10 minutes.
  • Divide into bowls and garnish with a tablespoon of coconut cream. Top with parsley and sprinkle with fresh pepper, if desired. Serve immediately.
  • Placed in an airtight container in the refrigerator, this pumpkin soup will keep for three days.


  • For more flavor, add this:
    • Thai Red Curry - Sauté 2 tablespoons of red curry paste in ½ tablespoon of oil over medium heat. Cook for 2 minutes until really fragrant, then add it to the recipe.
    • Ginger - Sauté 1 tablespoon of finely chopped ginger in ½ tablespoon of oil, then proceed to the recipe.
    • Cumin, coriander, and smoked paprika - stir in ½ teaspoon of each of the spices. Turmeric, cilantro, and cayenne pepper - stir in 1 ½ teaspoon of ground turmeric and cilantro and ¼ teaspoon of cayenne pepper.
  • If the soup is too sweet, try to balance the flavors with other tastes:
    • Acidic ingredients - 1 teaspoon of lemon, apple cider vinegar, or white vinegar)
    • Bitter ingredients - 1 ½ teaspoon of ground turmeric to retain color.
    • Spicy ingredients - hot sauce, chili peppers, or ground dried peppers. If none of that works, double the recipe (without the sweet ingredient, of course).
  • If the soup seems too runny during cooking, increase the heat so that the excess moisture evaporates. Do not leave it on high heat for too long: the soup thickens as it cools. Other solutions to thicken it involve adding a powdered thickener like flour, corn or potato starch, arrowroot, guar gum, or xanthan ... This also makes it possible to obtain a smooth result. If it is still too runny, add pasta, rice, tapioca, or potatoes to absorb the excess liquid.