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A roasted pumpkin bowl filled with pumpkin soup. The pumpkin bowl is sitting on a small white plate and the soup is topped with roasted pumpkin seeds.
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Pumpkin Soup Without Cream

This Healthy Pumpkin Soup Without Cream is naturally dairy-free, gluten-free, and vegan. It's a quick and easy fall comfort food classic that is made using roasted pumpkin puree, vegetable stock, and warm cozy spices. A little sweet, a little savory, and a touch spicy, this smooth and creamy soup pairs beautifully with a loaf of crusty bread for a comforting weeknight dinner.
Course Main Course, Side Dish, Soup
Cuisine American
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6 servings
Calories 164kcal
Author Ashley Petrie, RDN, LDN

Equipment

  • Baking sheet
  • Immersion blender, blender, or food processor
  • Large dutch oven or stockpot

Ingredients

For the Roasted Pumpkin Puree

  • 2 medium sugar pumpkins
  • 1 ½ tablespoons olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon black pepper

For the Pumpkin Soup

  • 2 tablespoons olive oil
  • 1 large yellow onion finely diced
  • 3 cloves garlic minced
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper
  • ¼ teaspoon cinnamon
  • ⅛ teaspoon nutmeg
  • ⅛ teaspoon cayenne pepper
  • 4 cups vegetable stock
  • 2 cups water
  • 1 tablespoon brown sugar
  • 1 tablespoon pure maple syrup

Instructions

For the Roasted Pumpkin Puree

  • Preheat the oven to 400°F and line a rimmed baking sheet with parchment paper. Cut the top off of the pumpkins, then cut them in half. Remove the seeds and stringy pieces before brushing the pumpkin flesh with olive oil. Season with kosher salt and freshly ground black pepper and roast, flesh side down, for 35-40 minutes or until the flesh can easily be pierced with a knife.
    2 medium sugar pumpkins, 1 ½ tablespoons olive oil, ¼ teaspoon kosher salt, ¼ teaspoon black pepper
  • Allow the pumpkin to cool for 10 minutes, then remove the skin (it should peel off easily). Place the roasted pumpkin in the bowl of a food processor or blender or use an immersion blender to puree the cooked pumpkin. Set aside.

For the Pumpkin Soup

  • In a large Dutch oven or pot, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened and just beginning to brown, about 5 minutes. Sprinkle in the kosher salt, black pepper, cinnamon, nutmeg, and cayenne pepper, and cook for an additional 1-2 minutes.
    2 tablespoons olive oil, 1 large yellow onion, 3 cloves garlic, ½ teaspoon kosher salt, ½ teaspoon black pepper, ¼ teaspoon cinnamon, ⅛ teaspoon nutmeg, ⅛ teaspoon cayenne pepper
  • Reduce the heat to low and pour the vegetable broth and water into the pot, scraping the bottom to remove any fond build-up. Bring to a simmer, then add the roasted pumpkin puree. Use an immersion blender to blend the soup to a smooth, creamy consistency. Alternatively, you can (carefully) ladle the soup into a blender in batches to blend. Simmer for approximately 10 minutes, then remove from heat. Stir in the brown sugar and maple syrup. Serve with roasted pumpkin seeds, fresh thyme leaves, or a drizzle of coconut milk.
    4 cups vegetable stock, 2 cups water, 1 tablespoon brown sugar, 1 tablespoon pure maple syrup

Notes

  • Store leftovers in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 6 months.

Nutrition

Serving: 1serving | Calories: 164kcal | Carbohydrates: 23g | Protein: 2.5g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 625mg | Potassium: 661mg | Fiber: 3.5g | Sugar: 12g | Vitamin C: 15mg | Calcium: 55mg | Iron: 1.8mg
Did you try this recipe?Let me know! Comment below, or take a picture and tag me on Instagram @everydayhomemadebyashley.