It’s October, one of the most beautiful times of the year. There is a chill in the air, the leaves are changing colors, and pumpkins are popping up everywhere.  Pumpkin is Americans’ favorite fall flavor. We hardly hold for Thanksgiving to enjoy pumpkin pie! I know you will also enjoy this vegan creamy pumpkin soup.

You are also probably thinking about the health benefits of pumpkin and other ways to use it in your meals throughout the fall. You’ll be surprised to know that the humble pumpkin, which is usually associated with Halloween decorations and Thanksgiving pumpkin pie, is a nutritious powerhouse.

You will also love, Easy Vegetable Pumpkin Soup, Vegan Creamy Pumpkin Soup, and Curry Pumpkin Soup

close of creamy pumpkin soup in a white bowl garnished with cashew cream and parsley on a grey background

Health benefits of pumpkin:

Pumpkin is a type of squash that is nutritionally dense, high in fiber, and low in calories. They provide a wide range of nutrients and vitamins, including vitamins A, C, E, & B-6, potassium, folate, and other nutrients.

Pumpkin is also a good source of beta carotene, an antioxidant that helps in various health benefits. One cup of pumpkin contains only 49 calories, according to the USDA. It has twice as much fiber as kale and, thanks to the vitamin C and potassium content, it helps keep your heart healthy.

Fiber can also help you feel fuller for longer, aid in weight loss, and relieve constipation. Pumpkin is an excellent substitute for high-carb sides such as potatoes and rice. Read More Pumpkin Nutrition.

Other health benefits include:

  • Promotes the health of the brain
  • Cardiovascular disease and asthma prevention
  • Assist in lowering the chance of developing certain types of cancer
  • Reduces the chance of developing age-related macular degeneration.
  • May aid diabetics in maintaining a healthy blood sugar level

Ways to eat more pumpkins?

Pumpkins aren’t just limited to pumpkin pie! There are numerous ways to add more pumpkin―seasonal superstar― to your diet. It is a completely versatile vegetable. It is undeniably an excellent addition to soup.  Pumpkin soup can be made in a variety of ways, and the pairings are limitless. See my other pumpkin recipes on the blog.  

Today, I will share another delicious pumpkin soup recipe called “Cream of Pumpkin Soup.” It is rich, creamy, satisfying, and full of flavors. Garlic and onion sautéed in vegan butter create a simple flavor base. Whereas potato, cashews, and pumpkin provide a rich, creamy base to this soup. That both pairs so well to make a sweet and earthy flavored soup that is ideal for a chilly fall night!

Creamy Pumpkin Soup recipe:

Some recipes, like Pumpkin Soup, should be kept as simple as nature intended. As pumpkin’s inherent flavor is so good, you only need a few additional ingredients to make a delightful, creamy, full-flavored soup.

Also, it isn’t necessary to use fresh pumpkins. Canned pumpkin puree saves time and effort, but keep in mind that a fresh pumpkin puree is always a delicious option if you’re feeling ambitious.

This easy creamy pumpkin soup recipe comes together in less than 30 minutes. You need the following few ingredients, plus a few simple steps to follow:  

ingredients for creamy pumpkin soup

Ingredients

  • 1 pound pumpkin or 1 (15-ounce) can of pumpkin puree
  • 1 tablespoon olive oil or vegan butter
  • 1 onion
  • 3 cloves garlic
  • 1 medium potato, diced
  • 3 cup vegetable broth divided
  • 1/2 cup raw cashews
  • 2 tablespoons nutritional yeast flakes
  • 2 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon salt or to taste

How to make creamy pumpkin soup?

  1. Heat the oil in a large pot over medium-high heat. Add the onion, and cook until soft, for about 3 minutes.
  2. Add the garlic and cook until fragrant.
  3. Add the potato and 2 cups of vegetable broth. Bring to a boil, cover the pot, and reduce to simmer for about 10 minutes, or until the potato is tender. Cool until the soup can be handled. 
  4. Meanwhile, add the remaining 1 cup of vegetable broth to a high-speed blender, along with the cashews, nutritional yeast flakes, onion powder, garlic powder, cayenne pepper, and salt. Process until it is smooth and creamy.
  5. Add the potato mixture, and blend until the soup is smooth. Return the soup to the pot over medium-high heat, and add the pumpkin puree. Stir until it is fully incorporated. Bring to a boil, stirring with a whisk until the soup is bubbling. Serve while hot!

Serving Suggestions

To serve, you can top it with a sprinkle a pinch of any of the following:

  • Paprika or cinnamon
  • Roasted seeds
  • Swirls of vegan yogurt 
  • Shredded vegan cheese

You can serve this soup with your favorite side salad, mashed potatoes, pita bread, crackers, tortilla chips, chickpea pancakes, garlic bread, or roasted veggies, etc., for a perfect meal.

Soup storing tips

Pumpkin soup can be kept refrigerated for 4 to 5 days or frozen for 3 months, then thawed and reheated as needed.

If your soup becomes too thick during the reheating process, simply add some vegetable broth or water.

If it’s too thin (improbable, but it may happen!), cook it on the stovetop for a few minutes to thicken it.

Optional variation and additions:

This cream of pumpkin soup is highly customizable. You can also use fresh pumpkin instead of pumpkin puree. For this, first, cut it into 2-inch cubes (after removing peel and seeds), put in a steamer or pan with plenty of water and a pinch of salt, and boil or cook for roughly 10-15 minutes, or until soft. Drain and allow to cool. Using a fork, mash the pumpkin thoroughly and use as required in the recipe.

You can also add some other optional ingredients to make it personalized as per your taste. However, cooking time may increase.  

  • Minced ginger (fantastic combination, which I highly recommend)
  • Carrots
  • Chopped green pepper
  • Mushrooms
  • Fresh chopped rosemary, basil, dill, or oregano 

I hope you like and enjoy this hearty vegan Creamy Pumpkin Soup! If you try it or make some changes, don’t forget to leave a comment to let me know how it turned out. Have fun cooking!

Other Vegan Soups You Will Love

Creamy pumpkin soup straight on

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Vegan Creamy Pumpkin Soup in white bowl grey background

Vegan Creamy Pumpkin Soup

This vegan creamy pumpkin soup is a perfect recipe for the fall season. This soup is smooth, aromatic, and nourishing. Garlic adds a sweet and spicy note to this seasonal dish. Ideal for warming you up on a chilly fall night!!!
Print Pin Rate
Course: Soup
Cuisine: American
Keyword: Vegan Creamy Pumpkin Soup
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 3 servings
Calories: 334kcal

Ingredients

  • 1 15 ounce can pumpkin puree
  • 1 tablespoon olive oil or vegan butter
  • 1 onion chopped
  • 3 cloves garlic minced
  • 1 medium potato diced
  • 3 cup vegetable broth with 1 cup separated
  • 1/2 cup raw cashews
  • 2 tablespoons nutritional yeast flakes
  • 2 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon ground cayenne pepper
  • 1 teaspoon salt or to taste

Instructions

  • Heat the oil in a large pot over medium-high heat. Add the onion, and cook until soft, for about 3 minutes. Add the garlic and cook until fragrant.
  • Add the potato and 2 cups of vegetable broth. Bring to a boil, cover the pot, and reduce to simmer for about 10 minutes, or until the potato is tender. Cool until the soup can be handled.
  • Meanwhile, add the remaining 1 cup of vegetable broth to a high-speed blender, along with the cashews, nutritional yeast flakes, onion powder, garlic powder, cayenne pepper, and salt. Process until it is smooth and creamy.
  • Add the potato mixture, and blend until the soup is smooth. Return the soup to the pot over medium-high heat, and add the pumpkin puree. Stir until it is fully incorporated. Bring to a boil, stirring with a whisk until the soup is bubbling. Serve while hot!

Nutrition

Calories: 334kcal | Carbohydrates: 45g | Protein: 10g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Sodium: 1770mg | Potassium: 901mg | Fiber: 10g | Sugar: 13g | Vitamin A: 34789IU | Vitamin C: 12mg | Calcium: 90mg | Iron: 5mg