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    Home » Diet » 30 Min Meals » Easy Vegan Pumpkin Soup

    Easy Vegan Pumpkin Soup

    Published: Oct 7, 2017 · Modified: Dec 31, 2021 by Monica Stevens Le · 48 Comments

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    Easy Vegan Pumpkin Soup. A low carb and delicious pumpkin soup recipe that’s full of warm spices & creamy coconut milk. Paleo and Whole30 pumpkin soup recipe. Easy pumpkin soup recipe. Coconut milk pumpkin soup. Low carb pumpkin soup recipe | Healthy pumpkin soup | Homemade creamy pumpkin soup | Whole30 soup recipes | Easy whole30 recipes | Whole30 lunch recipes | The Movement Menu || #vegan #paleosoup #whole30 via @themovementmenu

    A quick and delicious easy vegan pumpkin soup recipe that is a total game changer. The aromatic spices inside and creamy canned coconut milk send the warm Fall flavors completely over the top. This wonderful soup recipe is also paleo and Whole30 compliant.

    Vegan Pumpkin Soup in a bowl with herbs, pumpkin seeds and pomegranate seeds

    An easy vegan pumpkin soup that’s perfect for the chilly months!

    By the time Fall begins to roll around every year, I get particularly excited about the abundance of cute pumpkin stacks at the grocery store. There is such a wide variety of cuteness, and I love decorating my house with pumpkins.

    However, there is absolutely nothing better than including pumpkin into all of my favorite Fall and Winter inspired recipes. The flavors are so warm and inviting, I simply cannot resist.

    Take a look at these easy Paleo Pumpkin Pancakes for some delicious breakfast noms!

    Pumpkin Soup in a bowl with a tablespoon

    Ways to spice up your fresh pumpkin soup

    Don’t you love recipes you can batch prepare and freeze for later? I sure do! It’s been such a pleasure being able to double or triple this recipe and store it for later.

    You can also get a little bit creative with this easy vegan pumpkin soup if you’d like to.

    The Thai curry paste and curry powder are optional… you can leave as a simple pumpkin soup if you’d prefer.

    I just prefer to always kick things up about ten notches. I’m a sucker for all of the flavor, so I tend to get a little excited with spices and herbs when I’m allowed to.

    When pumpkin season is over, I really have no idea what I’m going to do.

    My guess is that I’m going to completely overstock my pantry with pumpkin pie spice and canned pumpkin, so I can enjoy all of the pumpkin flavored recipes all year long!

    Pumpkin Soup garnished with fresh herbs, pomegranate seeds and pumpkin seeds

    You can also get a little bit creative with this easy vegan pumpkin soup if you’d like to. The Thai curry paste and curry powder are optional… you can leave as a simple pumpkin soup if you’d prefer.

    I just prefer to always kick things up about ten notches. I’m a sucker for all of the flavor, so I tend to get a little excited with spices and herbs when I’m allowed to.

    When pumpkin season is over, I really have no idea what I’m going to do.

    My guess is that I’m going to completely overstock my pantry with pumpkin pie spice and canned pumpkin, so I can enjoy all of the pumpkin flavored recipes all year long!

    When I finished making this soup, I of course had to make Tim try it first. He has this pretty rigorous scale he utilizes when he rates dishes.

    The fact that I made it with canned pumpkin instead of ‘real’ pumpkins made me a little nervous, but I knew I could bring out delicious flavors and get his vote.

    Two bowls of Pumpkin Soup

    Let’s just say it’s nearly impossible to get above a 4.5 He is a tough, tough grader. I remember the first time I got a 4.6, and I nearly cried from all of the joy. I’m not being dramatic, I’m serious.

    He’s the type of man that will eat, appreciates and tries to enjoy any and all food. However, when it gets to the nitty gritty of really dissecting what something tastes like, he’s not too easy to please.

    When he gave this easy vegan pumpkin soup a 4.0, I wasn’t elated.

    The next day, after trying it one more time, he raised his score to a 4.6. That number is golden, you guys. He even told me that, “it’s soup, a 4.6 is basically like a 5.0 because… well, it’s soup!” That made my week. I’m easy like that.

    I’ve got a very busy couple of weeks coming up, but that doesn’t mean I’m going to stop sneaking pumpkin into everything damn recipe I come up with, ya heard?

    Three bowls of Vegan Pumpkin Soup with pumpkin seeds and spices in the background

    Are you ready to fall in love with pumpkin again? Or all over again? I’ve already made this recipe twice in one week because we drank it down that quickly. We’re such savages.

    This easy vegan pumpkin soup will last for up to one week in the refrigerator. If you’re going to double or triple the batch, be sure to keep it in an airtight container in the freezer. Meal prep just got a whole lot easier!

    More healthy soup recipes you'll love:

    Creamy Vegan Cauliflower Soup

    Instant Pot Tomato Soup

    Whole30 Cream of Broccoli Soup

    Easy Whole30 Taco Soup

    Instant Pot Zuppa Toscana

    Easy Vegan Pumpkin Soup

    A quick and delicious easy vegan pumpkin soup recipe that is a total game changer. The aromatic spices inside and creamy canned coconut milk send the warm Fall flavors completely over the top. This wonderful soup recipe is also paleo and Whole30 compliant. Yay!
    4.68 from 28 votes
    Tried this recipe?Mention @themovementmenu or tag #movementmenu!
    Print Recipe Pin Recipe Rate Recipe
    Servings 6
    Course: Appetizer
    Cuisine: American
    Keyword: healthy pumpkin soup, pumpkin soup recipe, vegan soup recipe
    Prep Time: 10 minutes
    Cook Time: 25 minutes
    Total Time: 35 minutes
    Servings: 6
    Calories: 359kcal
    Author: Monica Stevens Le

    Ingredients

    • 2 tablespoons ghee or coconut oil for vegan
    • 2 yellow onions diced
    • 8 cloves garlic minced
    • 30 ounces canned pumpkin about 2 cans
    • 30 ounces canned coconut milk
    • 4 cups vegetable broth or chicken broth
    • 1/4 cup red curry paste
    • 1 teaspoon curry powder
    • 1/2 teaspoon white pepper
    • 1/2 teaspoon thyme
    • 2 bay leaves
    • 1/2 teaspoon nutmeg
    • sea salt to taste
    • black pepper to taste
    • red chili pepper flakes to taste

    Instructions

    • Heat a large pot on medium heat and add the ghee or oil so it coats the bottom of the pan. Cook the onions until translucent, about 3 minutes. Add in the garlic cloves and canned pumpkin. Cook for another 4-5 minutes until your entire kitchen begins to smell!
    • Add in the canned coconut milk, broth, curry paste and spices (except the nutmeg, salt and peppers.) Cook on medium heat until the soup comes to a low boil. Lower the heat so the soup is simmering for another 20-25 minutes.
    • Remove the soup from the heat. Pull out the bay leaves with some tongs. Add in the nutmeg, sea salt and black pepper. Blend the soup in a high speed blender (or with an immersion blender if you have one.) Adjust the salt and pepper according to your taste preferences.
    • Serve warm and with some pomegranate seeds, pumpkin seeds and fresh cilantro. Enjoy!

    Notes

    • This easy vegan pumpkin soup will last for up to one week in the refrigerator.
    • If you’re going to double or triple the batch, be sure to keep it in an airtight container in the freezer.

    Nutrition

    Calories: 359kcal | Carbohydrates: 18g | Protein: 4g | Fat: 30g | Saturated Fat: 24g | Cholesterol: 12mg | Sodium: 266mg | Fiber: 5g | Sugar: 6g
    Monica Stevens Le
    Monica Stevens Le

    Hi! I’m Monica – recipe developer, matcha addict and lover of all things chocolate, kombucha and any & all puns. I am also the blogger, real food lover, & bonafide hustler behind the blog ‘The Movement Menu.’ I’m so excited to welcome you to my happy space, where my appreciation of creative recipes and healthy & mindful eats come together to inspire you to live a healthy, balanced life.

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    Reader Interactions

    Comments

    1. Kim says

      September 16, 2019 at 4:15 pm

      Loved this! To increase the protein, I added organic tofu, which I blended with the canned pumpkin until smooth...so good!

      Reply
    2. veganclimber says

      November 26, 2018 at 7:05 pm

      This turned out fantastic! I had canned pumpkin leftover from Thanksgiving and wanted to make a soup with it. The great thing about using organic canned pumpkin is that you don't really need to blend the soup at the end since it's pureed and the onions are so soft. My husband loves it and is demolishing it as we speak. Also, for anyone else reading this, you MUST use the pomegranate seeds as a topping - that took it to the next level 🙂 Thanks for the amazing recipe!

      Reply
      • The Movement Menu says

        November 26, 2018 at 7:38 pm

        THAT MAKES ME SO HAPPY TO HEAR. The pomegranate seeds are a serious game changer, no? 🙂 If you wouldn't mind rating the recipe (within the recipe card itself using the star system), that totally helps me and my other readers out a TON! Yay for easy vegan soups 🙂

        Reply
        • lucy says

          January 19, 2019 at 3:37 pm

          Your recipe calls for 1/4 cup of red curry paste.... did you mean 1/4 teaspoon
          I tried to make my soup with 1 teaspoon and it was way too spicy

          Reply
      • veganclimber says

        November 28, 2018 at 1:49 pm

        I am on day three of eating leftovers of this soup and felt like something was missing but I couldn't pinpoint it. Then I realized it was Ginger! I sprinkled some ginger powder onto my leftovers and heated it up and that was exactly what I was missing! Maybe it is a personal preference, but you might give it a try. So so good!

        Reply
    3. Nataly says

      November 04, 2018 at 10:10 am

      Is there something I can use as a substitute to coconut milk? Or what could you recommend to use instead?

      Reply
      • The Movement Menu says

        November 04, 2018 at 2:22 pm

        Can you consume dairy? If so, use heavy whipping cream!

        Reply
        • Nataly says

          November 06, 2018 at 11:31 pm

          I can't and I really dislike any coconut products.

          Reply
    4. Deborah Brixen says

      November 02, 2018 at 5:02 pm

      "Very tasty!" my husband's words. We both really enjoyed this recipe. I did add extra curry for my taste buds and we used one of our garden pumpkins! Very warming on this chilly cloudy windy evening!

      Reply
      • The Movement Menu says

        November 03, 2018 at 8:46 pm

        That makes me so happy to hear- yum! Would you mind rating the recipe within the recipe card? That helps me and other readers out tremendously. Thank you so, so much!

        Reply
        • Deborah says

          November 03, 2018 at 9:12 pm

          I rated the recipe. Had left overs today at lunch 🙂

          Reply
    5. Karen says

      March 26, 2018 at 5:49 pm

      This was amazing! I was generous with the crushed red pepper so it had a nice kick. I like the texture of the onions so i skipped the immersion blender. Topped it with roasted pumpkin seeds and fresh cilantro - yum!!!

      Reply
      • The Movement Menu says

        March 26, 2018 at 5:49 pm

        That sounds DELICIOUS. Love that you kept the onions whole... mmm, mmm!!

        Reply
    6. Suzanne says

      March 19, 2018 at 7:54 am

      Made this last night as part of my "quick meals for the week." Super yummy. Do you have a curry powder that you particularly like? Or do you make your own?

      Reply
      • The Movement Menu says

        March 19, 2018 at 12:26 pm

        Hi there. I'm so happy to hear you enjoyed it! I do not make my own... I usually buy the Frontier Co-Op brand curry powder... it's wonderful!

        Reply
    7. Kaytee Berg says

      November 14, 2017 at 6:46 pm

      I made this last night and while it tastes delicious it turned out really thin, not thick and creamy like in your pictures. What did I do wrong?

      Reply
      • The Movement Menu says

        November 14, 2017 at 11:26 pm

        Hi there. Hmm. Did you blend everything together at the end? What about using full fat coconut milk? Let's try and troubleshoot this together.

        Reply
    8. Vicky says

      October 19, 2017 at 7:01 am

      I'm also all about sneaking pumpkin into every damn recipe! This soup is gorgeous, love the pomegranate garnish!!

      Reply
      • The Movement Menu says

        October 19, 2017 at 8:23 am

        Me too. Thank you so much... it makes a big difference in taste 🙂

        Reply
    9. neuroticbaker says

      October 16, 2017 at 3:19 am

      I've never had pumpkin soup but this looks creamy and delicious.

      Reply
      • The Movement Menu says

        October 16, 2017 at 9:07 am

        It's a must try!

        Reply
    10. Anne Murphy says

      October 15, 2017 at 7:36 pm

      I love curried pumpkin soup! Never tried the Thai curry paste in it, though - different flavor but sounds just as a good! I have to try it!

      Reply
      • The Movement Menu says

        October 15, 2017 at 8:55 pm

        Please do... I love how easy it is to make!

        Reply
    11. Brooklyn says

      October 15, 2017 at 8:51 am

      This was absolutely fabulous! Loving all your recipes! Thanks so much

      Reply
      • The Movement Menu says

        October 15, 2017 at 10:54 am

        Thank you so much for the compliment! Can you actually do me a big favor since you've tried the recipe? You have the ability to use a 1-5 star system at the bottom of the recipe (near the recipe notes / instructions) and rate it. Would you be able to do that for me? It helps me out a TON! Thanks so much, lovely 🙂

        Reply
    12. babylovesberry says

      October 15, 2017 at 12:00 am

      I like the curry twist in your soup! Spices can always change traditional soup into something extraordinarily!

      Reply
      • The Movement Menu says

        October 15, 2017 at 10:54 am

        I agree. They make all the difference!

        Reply
    13. choosingchia says

      October 13, 2017 at 4:42 am

      I love a good vegan soup and it's also beautiful Monica! Looks delicious!

      Reply
      • The Movement Menu says

        October 13, 2017 at 10:48 am

        Thanks so much Jess!! 🙂

        Reply
    14. Dominique| Perchance to Cook says

      October 12, 2017 at 7:58 pm

      I love the addition of red curry paste here. Such a great flavor match with pumpkin. I can't wait to try this!

      Reply
      • The Movement Menu says

        October 13, 2017 at 10:49 am

        It's a winning flavor combination for sure!!! Please let me know what you think!

        Reply
    15. Veena Azmanov says

      October 12, 2017 at 12:35 pm

      That looks so thick and creamy. Very interesting that you added curry paste to it too. Pretty Color. Saving for later.

      Reply
      • The Movement Menu says

        October 12, 2017 at 3:15 pm

        Please do! I'd love to hear what you think 🙂

        Reply
    16. cheddarben says

      October 12, 2017 at 5:56 am

      This is a gorgeous looking dish.

      Reply
    17. Analida Braeger says

      October 11, 2017 at 5:26 pm

      That is one lovely bowl of soup! The colors are outstanding and I love the coconut milk.

      Reply
      • The Movement Menu says

        October 11, 2017 at 6:16 pm

        Thanks so much!!! The coconut milk is the best part, makes it so creamy!

        Reply
    18. Dixya @ Food, Pleasure, and Health says

      October 11, 2017 at 11:23 am

      i make butternut squash quite often but seeing this pumpkin version, im sold!

      Reply
      • The Movement Menu says

        October 11, 2017 at 12:51 pm

        You have to try it... it's so darn delicious!

        Reply
    19. Jenni says

      October 10, 2017 at 11:54 am

      What a beautiful dish! I love when you can see a lovely little swirl on top. This is a great option for fall soup!

      Reply
      • The Movement Menu says

        October 10, 2017 at 11:56 am

        Thanks so much. I'm a big fan of Fall soups, too 🙂

        Reply
    20. aish das padihari says

      October 10, 2017 at 10:41 am

      Gorgeous photography and that color on the soup is so very attractive.

      Reply
      • The Movement Menu says

        October 10, 2017 at 11:56 am

        Thanks so much!!!

        Reply
    21. Leslie/Stress Baking (@lesliehaasch) says

      October 10, 2017 at 10:34 am

      The pomegranate arils add such a gorgeous pop of color - and that swirl!

      Reply
      • The Movement Menu says

        October 10, 2017 at 11:57 am

        Right? I love adding pomegranate to Fall soups!

        Reply
    22. realfoodwithdana says

      December 05, 2014 at 1:08 pm

      This sounds delicious! Funny I was just thinking last night of coming up with some kind of thai pumpkin soup...but now you have the recipe for me already :)) How's your 21DSD going??

      Reply
      • The Movement Menu says

        December 05, 2014 at 1:46 pm

        It's going super well... Day 5 and no complaints. This go around, no headaches or cravings ((WHAT'S GOING ON?!)) how is yours??

        Reply
    23. Jenny Castaneda says

      November 06, 2014 at 1:08 pm

      Drama queen, lol this is a nice new twist to pumpkin soup! (i'm stalking your blog, is it obvious?)

      Reply
      • The Movement Menu says

        November 06, 2014 at 4:25 pm

        LOL!!!!!!! Wait, I was being a drama queen? What's new...

        Reply

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    Monica

    Hi! I’m Monica!

    I am a recipe developer, matcha addict and lover of all things delicious, green and any & all puns. I am also the blogger, real food cook, & bonafide hustler behind the scenes. Read More…

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