Creamy Pumpkin Soup with Toasted Pumpkin Seeds {Vegan}

Creamy Pumpkin Soup with Toasted Pumpkin Seeds {Vegan}
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Roasted pumpkin seeds and rich coconut milk

Transforming a whole pumpkin into a pot of soup is much easier than you would think. It’s even easy to make it a healthy and delicious meal by leaving out meat and dairy.

This recipe for Vegan pumpkin soup combines creamy coconut milk, oven-roasted pumpkin, and warming spices. The end product is full of depth and simply perfect for serving up with wedges of toasted bread.

Creamy Pumpkin Soup with Toasted Pumpkin Seeds {Vegan}

Roasted Pumpkin Soup with Toasted Pumpkin Seeds {Vegan}

Makes 6 servings
Print this recipe


1 small Pumpkin – I’ve used a ‘Red Devil’ pumpkin
1 medium Onion
2 medium Carrots
1 Tbsp Olive oil
2 Tbsp Pumpkin seeds (from the shop, not from inside the pumpkin)
3/4 tsp Sea salt
1/2 tsp Cumin
1/4 tsp Cayenne pepper
4-1/4 cups Water
1 can Coconut milk

Creamy Pumpkin Soup with Toasted Pumpkin Seeds {Vegan}


1. Quarter the pumpkin and scrape the seeds out of the center. Set the pieces on a baking tray and then roast them in oven for an hour at 350F/180C. When it’s finished, you’ll be able to easily slide a fork into the pumpkin’s flesh. Take the tray out of the oven and allow to cool on the counter.

2. In the last half hour of the pumpkin roasting, start the soup. Begin by roughly chopping the onion and peeling and chopping the carrots.

3. Heat the olive oil in a stock pot and then add the onions. Cook on medium to medium-high heat, stirring regularly, until they begin to go transparent.

4. Next, throw in the pumpkin seeds and allow the onions and seeds to cook until they get a little color. Add the spices and salt and give it a good mix.

5. Pour the water into the pan and then add the carrots. Bring to a boil and cook until the carrots are soft – about 10-15 minutes.

6. Take the pot off of the heat and then pour in the can of coconut milk. Next, scrape the flesh out of the skins of the pumpkin quarters with a spoon and add it to the pot too.

7. Whizz with a stick blender until smooth. The pumpkin seeds will leave little specks of nutty flavor throughout your soup. They won’t be hard though since the boiling softens them.

8. If the soup has cooled down too much, heat to your desired temperature and then serve with slices of bread.

Creamy Pumpkin Soup with Toasted Pumpkin Seeds {Vegan}

Discussion about this post

  1. I love pumpkin soup too and just made my version using tumeric and miso! Tastes so good! Especially on cold rainy days 🙂

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