Easy Vegetarian Pumpkin Soup

Vegetarian pumpkin soup in a white bowl

Sandra O'Claire / Getty Images

Prep: 10 mins
Cook: 15 mins
Total: 25 mins
Servings: 4 servings
Nutritional Guidelines (per serving)
148 Calories
3g Fat
25g Carbs
5g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
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Nutrition Facts
Servings: 4
Amount per serving
Calories 148
% Daily Value*
Total Fat 3g 4%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 408mg 18%
Total Carbohydrate 25g 9%
Dietary Fiber 4g 14%
Protein 5g
Calcium 186mg 14%
*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.)

Vegetarian pumpkin soup is warming and filling and perfect for the holidays or anytime, and it doesn't get much simpler than this quick and easy recipe. It's made from an entire can of pumpkin puree, so there's no waste, along with soy milk, onions, and a touch of nutmeg—it's suitable for vegans and vegetarians. You can substitute any other kind of non-dairy milk such as oat, almond, or coconut milk as need be.

There's very little you need to do to make this quick soup. Just chop up an onion, add some nutmeg, and a little sugar, and the soup comes together in about 15 minutes. This recipe is gluten free, too, but check the labels if you're using store-bought vegetable broth to make sure it doesn't have gluten.

If you have some pumpkins at home that you would like to roast for puree, you can use that, too. Anything you don't use for the soup, you can freeze.

The soup is delicious as it is, but if you'd like to gussy it up a little bit for presentation and add a contrasting tanginess, you can garnish the top with a dollop of sour cream, crème fraîche, or plain Greek yogurt.

Ingredients

  • 1 onion (diced)
  • 1 tablespoon margarine
  • 1 (15-ounce) can pumpkin puree
  • 1 1/3 cups vegetable broth
  • 3 cups soy milk (or another vegan milk substitute)
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon sugar
  • Salt (to taste)
  • Pepper (to taste)

Steps to Make It

  1. In a large saucepan, cook the onion in the margarine for 3 to 5 minutes, until the onion softens and becomes translucent.

  2. Add remaining ingredients, stirring to combine.

  3. Cook over medium heat for 10 to 15 minutes longer.

Is Pumpkin Full of Carbohydrates?

Pumpkin is a nutritional powerhouse with tons of vitamin A and 3 grams of fiber per half-cup serving. If you're looking at carbohydrate count, it contains 10 grams of carbohydrates per half-cup serving.

How to Store Vegetarian Pumpkin Soup

This soup will keep for up to five days in the refrigerator if covered. You can also freeze it for longer-term storage, up to three months. Just thaw in the refrigerator overnight and reheat in the microwave or directly on the stove until heated all the way through.

Variations

Pumpkin goes well with a lot of fall and winter flavors. Here's how you can vary the flavor profile of this soup.


  • Up the spice amount by adding 1/2 teaspoon of ground cinnamon, 1/4 teaspoon ground cloves or ground allspice, and 1/2 teaspoon ground ginger.
  • Skip the nutmeg and sugar, and take the soup in a more herbal direction by using rosemary, sage, or thyme, or a combination of all three. Try 1/2 teaspoon of all three, dried, or a tablespoon each of fresh chopped herbs.
  • Skip the nutmeg and sugar, and add some heat with 1 teaspoon of curry powder or a dash of cayenne pepper.
  • Use a different onion or member of the allium family, such as leeks, red onion, or shallots, to change the flavors.