Pumpkin Soup

Pumpkin soup

Susie Cushner/Getty Images

Prep: 20 mins
Cook: 20 mins
Total: 40 mins
Servings: 4 to 6 servings
Nutrition Facts (per serving)
178 Calories
7g Fat
30g Carbs
3g Protein
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Nutrition Facts
Servings: 4 to 6
Amount per serving
Calories 178
% Daily Value*
Total Fat 7g 9%
Saturated Fat 4g 21%
Cholesterol 0mg 0%
Sodium 254mg 11%
Total Carbohydrate 30g 11%
Dietary Fiber 6g 21%
Total Sugars 17g
Protein 3g
Vitamin C 11mg 56%
Calcium 71mg 5%
Iron 3mg 17%
Potassium 486mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

During the fall and winter months, there are few things as comforting as a bowl of savory-sweet pumpkin soup. Served with dairy-free crackers or bread, this is a hearty, warming meal for lunch or dinner.

For best results, use a non-dairy milk alternative that contains carrageenan, which will help keep the liquid stabilized during heating.


  • 1 tablespoon olive oil

  • 1 cup finely chopped onion

  • 1 clove garlic, finely chopped

  • 1 medium leek, white parts only, chopped

  • 1 cup chopped pear, or apple

  • 3 tablespoons sugar

  • 3/4 teaspoon cinnamon

  • 1/4 teaspoon ginger

  • 1/4 teaspoon nutmeg

  • 1/2 teaspoon salt, plus more to taste

  • 1 (14 1/2-ounce can) low-sodium vegetable broth

  • 2 cups water

  • 2 (15-ounce cans) pumpkin puree

  • 1/2 cup coconut milk

  • 1/2 cup almond milk, or soy milk

  • Freshly ground black pepper, to taste

  • Cayenne pepper, for garnish

  • Fresh herbs, such as dill or parsley, for garnish

Steps to Make It

  1. In a medium-large stockpot (3 to 5 quarts), heat the olive oil over medium-high heat. Add the onion and garlic, and cook for 3 to 4 minutes, or until the onion is translucent. Add the leek, apple, sugar, spices, and salt, and cook for 1 to 2 minutes, stirring constantly until the leek is softened. Add the vegetable broth and water. Bring the mixture to a boil and then turn down to a simmer for about 15 to 20 minutes, or until the apple pieces are very tender.

  2. Stir in the pumpkin puree. Working in batches, puree the mixture in a blender until smooth, adding a bit of the coconut milk and almond milk to each batch until all has been added. Return the soup to the pot and heat over low heat to the desired temperature. Add salt and pepper to taste. Garnish with a sprinkle of cayenne pepper and fresh herbs or your choice.

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.


  • This recipe is suitable for dairy-free, egg-free, and vegan diets, but as with any recipe intended for persons with allergies or dietary restrictions, make sure to read all nutritional labels carefully to make sure that there are no hidden dairy-derived ingredients (or gluten, egg, or wheat ingredients, if these apply to you).