This creamy vegan pumpkin soup is a comforting and nutritious bowl of goodness, packed with plant-based protein from cashews and fiber-rich pumpkin.
Naturally low in saturated fat and full of warming spices, it’s perfect for quick weeknight dinners or meal prep.
Smooth, satisfying, and effortless to make, it’s a healthy choice for any season.
30-Minute Creamy Vegan Pumpkin Soup
Equipment
- 1 large soup pot or saucepan
- 1 blender
- 1 Wooden spoon or spatula
Ingredients
- 1.3 kg pumpkin peeled and cubed
- 2 tablespoons olive oil
- 1 yellow or brown onion, finely sliced
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- ¾ teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ⅔ cup raw cashews
- 3 ½ cups vegetable stock
- ½ cup water optional, to thin soup
Instructions
- Prepare the Ingredients: Start by carefully peeling the pumpkin and cutting it into evenly sized cubes, roughly 2–3 cm each, for even cooking. Peel and thinly slice the yellow or brown onion, making sure the slices are uniform. Measure out all your spices, cashews, and vegetable stock so everything is ready to go. Having everything prepped beforehand ensures a smooth cooking process.
- Sauté the Onions: Place a large soup pot or saucepan over medium heat and add 2 tablespoons of olive oil. Once the oil is hot, gently add the sliced onions. Stir occasionally with a wooden spoon or spatula, allowing the onions to soften and become slightly translucent, about 3–4 minutes. This step builds the base flavor for the soup, enhancing its sweetness and aroma.
- Toast the Spices: Add ½ teaspoon ground cinnamon, ¼ teaspoon nutmeg, ¾ teaspoon cumin, 1 teaspoon smoked paprika, and ½ teaspoon salt directly to the softened onions. Stir constantly for about 60 seconds, allowing the spices to bloom in the warm oil. This releases their full flavor and aroma, giving the soup its signature warming taste.
- Incorporate Pumpkin and Cashews: Gently fold in the cubed pumpkin and ⅔ cup raw cashews. Stir until the pumpkin cubes are coated with the spiced onion mixture. The cashews will later add a creamy texture to the soup while boosting its plant-based protein content. Make sure the pumpkin and cashews are evenly distributed throughout the pot.
- Add the Liquid Base: Pour in 3 ½ cups of vegetable stock, stirring carefully to combine everything. If you prefer a slightly thinner consistency, you may also add ½ cup of water at this stage. Stir thoroughly to ensure the pumpkin and cashews are fully submerged, allowing them to cook evenly in the liquid.
- Bring to a Gentle Boil: Increase the heat to high and bring the soup to a gentle boil. Once it starts boiling, immediately reduce the heat to low-medium to maintain a steady simmer. Boiling helps integrate the flavors, while simmering prevents the soup from sticking or scorching at the bottom of the pot.
- Simmer Until Soft: Allow the soup to simmer for about 15 minutes, stirring occasionally. Check the pumpkin and cashews to ensure they are soft and tender. You should be able to easily pierce the pumpkin cubes with a fork, and the cashews should be soft enough to blend smoothly. This step is key to achieving the soup’s creamy texture.
- Cool Slightly Before Blending: Turn off the heat and allow the soup to cool for a few minutes. Slight cooling reduces the risk of splattering when transferring the hot soup to a blender. This ensures safety and prevents accidents in the kitchen.
- Blend to Creamy Perfection: Carefully transfer the soup in batches to a blender. Blend on high speed until completely smooth and creamy. If the soup is too thick, gradually add a little water to reach your desired consistency. Taste the soup and adjust the seasoning with extra salt or spices if needed.
- Serve and Enjoy: Return the blended soup to the pot to warm gently if needed. Ladle into bowls and serve immediately. This creamy vegan pumpkin soup pairs wonderfully with a slice of crusty bread or a sprinkle of roasted pumpkin seeds for added texture. Enjoy a cozy, nourishing, plant-based meal that’s perfect any day of the week.
Notes
- For a creamier texture, soak cashews for 30 minutes or briefly boil them before cooking.
- Adjust spices to taste; smoked paprika adds warmth, cinnamon and nutmeg add subtle sweetness.
- Use water or unsweetened plant-based milk to thin the soup if needed.
- Taste and adjust seasoning at the end, as pumpkin sweetness can vary by variety.
- Roasting pumpkin before cooking can enhance flavor and add depth.
- Blend in batches for a smoother texture and to avoid overfilling the blender.
Chef’s Secrets For Ultimate Creaminess
To achieve a silky, rich texture without dairy, the cashews are the secret ingredient.
For an even smoother result, blend the soup in batches and strain through a fine mesh sieve if you prefer ultra-creamy perfection.
Roasting the pumpkin before adding it to the soup can deepen the flavor, bringing out caramelized notes that make the dish even more comforting.
For a flavor boost, finish with a drizzle of high-quality olive oil or a sprinkle of toasted pumpkin seeds just before serving.
Small adjustments like these elevate a simple recipe into a restaurant-quality experience.
Serving Suggestions To Impress Guests
This pumpkin soup is perfect for a casual weeknight dinner or a sophisticated starter.
Serve it in warmed bowls for maximum comfort, garnished with fresh herbs like parsley or chives, or a swirl of coconut cream for visual appeal.
Pair it with crusty whole-grain bread, garlic croutons, or a light salad for a balanced meal.
For a festive touch, top with roasted pumpkin seeds and a dusting of smoked paprika—both add crunch and enhance the soup’s smoky-sweet flavor profile.
It’s versatile enough to serve as a main course or a hearty appetizer.
Storage Tips To Keep Soup Fresh
This soup stores beautifully in both the refrigerator and freezer.
Allow it to cool completely before transferring to an airtight container.
In the fridge, it will last 3–4 days. To freeze, portion it into freezer-safe containers and store for up to 3 months.
When reheating, warm gently over low heat to prevent separation or scorching.
If the soup thickens during storage, simply stir in a splash of water or plant-based milk to restore its creamy consistency.
Proper storage ensures you can enjoy this comforting dish any time with minimal effort.
Frequently Asked Questions
1. Can I make this soup nut-free?
Yes! Replace the cashews with a medium-sized sweet potato (about 200g) to maintain creaminess.
Cook it along with the pumpkin, and for extra richness, add ⅔ cup of unsweetened plant-based milk when blending.
2. How can I make the soup thicker or thinner?
For a thicker soup, reduce the amount of liquid or cook slightly longer.
To thin it, stir in water, vegetable stock, or unsweetened plant-based milk until your preferred consistency is reached.
3. Can I use canned pumpkin instead of fresh pumpkin?
Absolutely. Use about 800–900g of canned pumpkin puree, reducing the cooking time slightly since canned pumpkin is already soft.
Adjust seasoning carefully, as canned pumpkin may have a slightly different flavor.
4. Is it possible to roast the pumpkin first?
Yes! Roasting enhances the natural sweetness and adds depth of flavor.
Toss pumpkin cubes in olive oil and roast at 200°C (400°F) for 20–25 minutes until caramelized before adding to the soup.
5. Can I meal prep this soup in advance?
Definitely. Make a large batch and store in the fridge or freezer. It reheats beautifully over low heat.
This makes it ideal for quick lunches, busy weeknights, or ready-to-serve comfort food during colder months.
