Homemade [Vegan] Pumpkin Soup

While some days may still feel like summer, Fall weather is quickly approaching, and nothing makes me feel better on a crisp, Fall evening than a comforting bowl of soup. And being that everything seems to be "pumpkin spice this" or "pumpkin spice that", I thought it was only appropriate to make some REAL FOOD with pumpkin, not just the spice! Although I must admit, pumpkin spice lattes are still pretty good ;)


This recipe takes a good amount of time to make, but trust me, it's worth it. Not to mention, it's healthy, vegan & gluten free. Everyone can enjoy this soup! 


  • 1/4 cup olive oil
  • 1 sugar pumpkin (about 4 lbs)
  • 1 large yellow onion, chopped
  • 4-6 garlic cloves, minced
  • 1/2 tsp EACH salt, cinnamon & nutmeg
  • 1/8 tsp EACH cloves & cayenne (optional)
  • fresh ground black pepper to taste
  • 4 cups vegetable broth
  • 1/2 cup coconut milk
  • 2 tbs maple syrup


  1. Preheat oven to 425 F and line a baking sheet with parchment paper. Halve the pumpkin and scoop out the seeds. Slice each pumpkin halve in half to make quarters. Brush or rub olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or until the flesh is easily pierced through with a fork. Set squash aside to cool.
  2. Heat 3 tablespoons olive oil in a large pot over medium heat. Once the oil is shimmering, add onion, garlic and salt. Stir to combine.
  3. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. Meanwhile, peel the pumpkin skin and discard. Add the cinnamon, nutmeg, cloves, cayenne pepper and a few twists of freshly ground black pepper to the pot, followed by the pumpkin flesh. Break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15.
  4. Once the squash mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. Working in batches, transfer the contents to a blender. Purée the mixture until smooth. Transfer puréed soup to a serving bowl and repeat with remaining batches. Taste and adjust if necessary.

Don't be afraid to experiment with this recipe either! I'm sure different spices, using honey or heavy cream (if you're not vegan), or even using a different kind of squash would be great additions to this recipe. Try it out and enjoy :)