This Vegan Pumpkin Soup is a a delicious, flavorful bowl of comfort with a taste of the tropics!

I find that several of my soup recipes are very popular because they are rather simple and easy to prepare and this is one such example.

Another super easy recipe, my Cabbage Detox Soup, was featured on BuzzFeed, as one of the writers and editors favorite recipes for January 2018.

I also have to make mention of my Vegan Pumpkin SoupWhite Bean Soup,  Potato Leek, Carrot & Zucchini Soup and my Broccoli Cheese Soup.

Pureed vegan pumpkin soup in a white bowl with the ingredients on a cutting board in the background

Vegan Pumpkin Soup is one of my favorite soups, I decided to take new photos but I haven’t changed the ingredients at all because this recipe is so good, so flavorful, so memorable and comforting.

My mom would always make pumpkin soup on a weekly basis, but she always added beef, yellow yam, chayote, and dumplings. I wanted that same delicious flavor sans beef so I made this tasty version. I get to taste the delicate and sweet flavors of the pumpkin and coconut along with the robust thyme.

This is obviously quicker to prepare than my mom’s version.  I also decided to break another tradition and that is we don’t normally puree our soups in Jamaica. We enjoy the pieces of vegetables cooked to perfection in our soups.

If you prefer making your soup the traditional way, go ahead and remove half of your soup, slightly cool and puree in a blender, then return the puree with remaining soup. I really love a bowl of creamy warm soup on a chilly winter day.

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Why You’ll Love This Recipe

  • Tropical Flavors: It brings the authentic Jamaican flavors with ingredients like Jamaican pumpkin, coconut milk, thyme, allspice, and Scotch Bonnet pepper.
  • Adapted for Convenience: This version is quicker to prepare than the traditional Jamaican pumpkin soup, breaking some culinary traditions. The decision to puree the soup adds a creamy texture, making it perfect for chilly winter days.
  • Vegan and Gluten-Free: A great choice for those following a vegan or gluten-free diet.
  • Nutrient-Rich: The soup is a great source of vitamins and antioxidants, contributing to a nutritious meal. It can be enjoyed as part of a larger meal with salad and bread or on its own.

Instead of regular pumpkin, I used Jamaican pumpkin, also known as Calabaza, Caribbean Pumpkin, or Cuban Squash. It is bright orange with a hearty, slightly sweet flavor.

If you are living in a location where you cannot get Jamaican pumpkin, substitute with butternut squash.

Ingredients Needed:

  • Coconut Oil: For sauteeing the aromatics.
  • Vegetables in this soup include onion, garlic, celery, green onion, potato, and carrot.
  • Herbs like fresh parsley and thyme keep the vegan pumpkin soup flavorful.
  • Pumpkin: I used Jamaican pumpkin, also known as Calabaza, Caribbean Pumpkin, or Cuban Squash. It is bright orange with a hearty, slightly sweet flavor.
  • Vegetable Broth: This gives the soup it’s desired consistency.
  • Coconut Milk: This gives the vegan pumpkin soup a creamy texture.
  • Scotch Bonnet Pepper: Adjust to suit your tastes. You can also substitute with cayenne pepper if you prefer.
  • Allspice: Optional, but highly recommended!
  • Salt: To bring all the flavors together.

How to Make Vegan Pumpkin Soup

  1. Heat up two tablespoons of coconut oil or water in a big pot. Cook minced onion and garlic until the onion is soft, about 4 minutes. Add celery and carrot and cook until the celery is soft, around 3 minutes.
  2. Put in chopped green onions, fresh parsley, thyme, Jamaican pumpkin chunks, peeled and chopped potatoes, diced carrots, vegetable broth (or a mix of vegetable bouillon and water), coconut milk, Scotch Bonnet pepper or cayenne pepper, and optional allspice.
  3. Bring everything to a boil, then lower the heat and let it simmer for about 30 minutes. Take out the Scotch Bonnet pepper and the thyme sprig.
  4. Allow the soup to cool a bit, then blend it in batches using a blender or an immersion blender. Add salt to taste.
  5. Serve the soup in bowls, adding a splash of coconut milk and chopped spring onions on top for a beautiful presentation.

Expert Tips

  • If you’re not a fan of too much heat, go easy on the Scotch Bonnet pepper or skip it. You can always add a bit of cayenne pepper later if you want some spice.
  • If you are using a traditional blender, be sure to let the soup cool or vent the blender. Steam can cause a build up of pressure in the blender!
Vegan pumpkin soup in a white bowl topped with decorative coconut milk and green onions

Variations and Substitutions

  • Pumpkin Alternatives: If Jamaican pumpkin is unavailable, butternut squash makes an excellent substitute with its slightly sweet flavor and creamy texture. Acorn squash can also bring a nutty flavor to the soup.
  • Vegetable Varieties: Replace the potatoes with sweet potatoes for added sweetness. Adding zucchini can also bring a mild, fresh flavor to your vegan pumpkin soup.

Storage Tips

Refrigerator: Allow the soup to cool to room temperature before refrigerating. Store the soup in airtight containers to preserve freshness. It will keep for 3-4 days.

Freezer: Vegan pumpkin soup freezes well, especially if its pureed. Be sure to leave room for expansion in your airtight container. It will keep in the freezer for up to 3 months.

Thaw frozen soup overnight in the refrigerator before reheating. Reheat it on the stovetop over medium heat, stirring occasionally.

Serving Suggestions

This soup is simply delicious as is. I love to serve it with a splash of coconut milk on top and a sprinkle of green onions.

You could choose to serve the soup over cooked rice for a more substantial meal.

You could also hollow out a bread loaf and serve the soup in a bread bowl for a cozy presentation!

Recipes FAQs

Can I use regular pumpkin instead of Jamaican pumpkin?

Yes, you can substitute regular pumpkin if Jamaican pumpkin is not available. Additionally, butternut squash and acorn squash are good alternatives.

What if I don’t have vegetable broth?

You can use vegetable bouillon cubes or powder mixed with water as a substitute for vegetable broth. Adjust the concentration to your taste.

Can I skip the pureeing step and keep the soup chunky?

Absolutely! If you prefer a chunkier texture, you can skip the pureeing step and enjoy the soup with the vegetables cooked to perfection.

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Categories

Nutrition

(Per portion)
  • Energy: 194 kcal / 811 kJ
  • Fat: 10 g
  • Protein: 6 g
  • Carbs: 21 g

Cook Time

  • Preparation: 20 min
  • Cooking: 35 min
  • Ready in: 55 min
  • For: 6 servings

Ingredients

Instructions

  1. Heat oil in a large pot, add onion and garlic and saute for 4 minutes until onion is soft. Add celery and carrot, and cook until celery is soft or about 3 minutes.
  2. Add green onion, parsley, thyme, pumpkin, potato, stock, coconut milk, pepper, and allspice.
  3. Bring to boil, reduce heat to simmer and cook for 30 minutes. Remove scotch bonnet pepper and thyme sprig.
  4. Cool slightly, puree soup in batches using a blender or a stick blender. Season with salt to taste. Serve in bowls garnished with coconut milk and spring onion.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.