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)
207 Calories
8g Fat
34g Carbs
5g Protein
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Nutrition Facts
Servings: 4 to 6
Amount per serving
Calories 207
% Daily Value*
Total Fat 8g 10%
Saturated Fat 5g 24%
Cholesterol 0mg 0%
Sodium 437mg 19%
Total Carbohydrate 34g 12%
Dietary Fiber 5g 17%
Protein 5g
Calcium 149mg 11%
*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 Tbsp. olive oil
  • 1 cup onion (finely chopped)
  • 1 clove garlic (finely chopped)
  • 1 medium leek (white parts only, chopped)
  • 1 cup apple (or pear, chopped)
  • 3 Tbsp. sugar
  • 3/4 tsp. cinnamon
  • 1/4 tsp. ginger
  • 1/4 tsp. nutmeg
  • 1/2 tsp. salt (plus more to taste)
  • 1 15-ounce can vegetable broth (low-sodium)
  • 2 cups water
  • 2 15-ounce cans pumpkin (puree)
  • 1/2 cup coconut milk
  • 1/2 cup almond milk (or soymilk)
  • Black pepper to taste
  • Garnish: cayenne
  • Garnish: fresh herbs (such as dill or parsley)

Steps to Make It

  1. In a medium-large stock pot (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 1-2 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 15-20 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).