Try this creamy, spicy, and satisfying crowd pleasing Spicy Vegan Pumpkin Soup Recipe for your next family gathering this winter season! This savory and spicy pumpkin soup is gluten-free, vegan, dairy-free and diabetes-friendly.

For novice cooks, it is important that you purchase pumpkin puree, not pumpkin pie filling.  Pumpkin puree  is simply what is says pureed pumpkin.  Canned pumpkin pie filling already has additional spices in the mixture.

What we love about this recipe is that it is so easy. Take a look at the directions below, all you need to do is combine a few ingredients and presto, you have tasty and nutritious soup.

If you love our pumpkin soup recipe, you will probably like some of our other popular soups like these below:

• Black bean tomato soup
• Savory butternut squash soup
• White bean soup

Also, if you are a pumpkin lover like we are, you need to try these recipes:

• Pumpkin overnight oats
• Pumpkin turkey chili
• Vegan pumpkin dip

Did you know that our dietitians cook and even photograph all of the recipes on our blog.  We love to solve problems for people who are looking for tasty and nutritious foods especially if they are managing a chronic condition like diabetes.  You can search our recipe database for a variety of diabetes friendly recipes.

Spicy Vegan Pumpkin Soup

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Prep 8 minutes mins

Cook 10 minutes mins

Total 18 minutes mins

This savory and spicy pumpkin soup is sure to be a crowd pleaser.

Servings 4

Course Soups and Stews

Cuisine American, Gluten Free, Vegetarian

Ingredients

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• ▢ 1 tbsp coconut oil
• ▢ 1 medium onion diced
• ▢ 2 cloves garlic minced
• ▢ 1 tbsp ginger fresh-grated
• ▢ 1 cup vegetable stock low sodium (can also used chicken stock)
• ▢ 1 cup pumpkin puree canned
• ▢ 1/2 cup mango nectar or peach nectar
• ▢ 3 tbsp peanut butter smooth
• ▢ 1 tbsp rice vinegar
• ▢ 1-3 tsp hot sauce more or less to taste (used Sriracha hot sauce)
• ▢ 1/4 tsp salt
• ▢ 1/8 tsp black pepper
• ▢ chives or cilantro for garnish (optional)

Method

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1. Heat the coconut oil in a medium saucepan over medium heat; add the onion and sauté until softened but not browned, about 5 minutes, stirring occasionally.
2. Add the garlic and ginger and cook 1 minute more, stirring constantly.
3. Add all remaining ingredients (except garnish) and bring up to a simmer over medium heat.
4. Puree the soup in the blender.
5. Taste and adjust seasonings as desired. Serve with chives or cilantro sprinkled on top, if desired.

Nutrition

Carbohydrates21gProtein6gFat10gSodium259mgPotassium341mgFiber5g

Notes

Recipe adapted from Cooking Light’s recipe for Thai­Style Pumpkin Soup.

Chicken Stock Substitution: Chicken stock gives this soup a deep flavor, but to make it vegan, use vegetable stock instead.

Tip for a Creamier Consistency: Puree the soup in a blender (or using an immersion blender) before serving. Remember, if you’re using a regular blender, you might need to work in batches...also, be careful because the soup is hot!

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Please note:

Nutrition info is an estimate and may contain errors. 

Recipe adapted from Cooking Light’s recipe for Thai­Style Pumpkin Soup.

Kaitlin Eckstein MPH, RDN, LDN

An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.