Simple Changes Create a Vegan-Friendly Pumpkin Soup

As soon as September hits, an obsession with pumpkin recipes takes over the kitchen and a chill in the air sends people to seek out comfort foods. When it comes to comfort food during cooler weather, all we can think about is soup. 

To combine the fall’s most popular flavor of pumpkin in a soup is one of the most comforting, warming recipes you can treat yourself to on a crisp autumn night. Traditional pumpkin soup generally includes chicken or turkey broth, but there is a way to make the soup vegan, gluten-free and dairy-free so that everyone can enjoy this fall favorite. With some simple, smart substitutions you can still have the amazing pumpkin flavor you crave!  

Choosing the Right Ingredients 

To make this flavorful pumpkin soup you can start with either fresh or canned pumpkin. If you’re using fresh, choose carefully because not all pumpkins are for cooking. You’ll need to pre-cook the pumpkin so that it’s tender. Of course, if you’re looking to save time and effort, start with canned pumpkin puree. Just make sure you’re not using pumpkin pie mix, which has added spices (you’re not making pumpkin pie soup after all!).  

In most pumpkin soup recipes, milk is used for richness and a creamy texture. To make a dairy-free, vegan-friendly pumpkin soup, use an alternative milk such as almond or cashew milk. Make sure to check that your non-dairy milk doesn’t have added sweeteners, as this will influence the flavor of the soup! 

To make a gluten-free pumpkin soup, you don’t have to make any adjustments to the recipe below! Easy, right?  


Pumpkin Soup Recipe

(Vegan, Dairy-Free, Gluten-Free) 

Serves 4 

Prep Time: 5 minutes 

Cook Time: 20 minutes 

Total Time: 25 minutes 

  • 1/2 cup finely, chopped onion
  • 2 tablespoons olive oil
  • 1 1/2 cups canned 100% pumpkin or fresh pumpkin (cooked until fork tender)
  • 1 1/2 cups unsweetened almond milk 
  • 2 cups low-sodium vegetable broth
  • 1 tablespoon of Nielsen-Massey Madagascar Bourbon Pure Vanilla Extract
  • 2 tablespoons of honey
  • 2 tablespoons brown sugar
  • 1/4 teaspoon pumpkin pie spice
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 3/4 teaspoon salt
  1. Heat oil in a saucepan over low. 
  2. Add onion to oil and cook for about two minutes.
  3. Add pumpkin, milk, broth, vanilla extract, honey, sugar, pumpkin pie spice, cinnamon and nutmeg. Bring to a boil.
  4. Reduce heat and simmer for 15 minutes. 
  5. Puree the soup mixtures to get a creamy texture and blend in the onion. You can use a handheld mixer or put it in a blender.  
  6. Serve the soup immediately, or cool it to serve cold. Garnish with a sprinkle of cinnamon. 

Final Notes

Pumpkin soup is a versatile dish that works equally well as a hot side in a holiday meal or as a chilled first course with a slice of crusty bread. The spices and Nielsen-Massey Vanilla Extract enhance and bring out the warmth of the ingredients, making the dish taste best alongside mellow flavors. If you are looking to serve this up for lunch, a light salad with an acidic dressing will balance out the flavors well.  

 To really wow your guests, try serving this soup in a white serving bowl to show the vibrancy of the dish’s color. To give it an extra pop, consider garnishing with a touch of cinnamon or a sprinkle of roasted pumpkin seeds or large croutons.

Simple to make and pleasing to the palate, pumpkin soup should be a staple fall dish in your home. It makes a great lunch on its own or can be paired with other fall favorites for a hearty meal. Plus, it’s naturally gluten-free, and simple ingredient adjustments ensure it’s vegan and dairy-free, so everyone can enjoy it.


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