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:

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

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. For even more diabetes-friendly recipes, take a look at our cooking with diabetes cookbook.

Cooking with Diabetes

Spicy Vegan Pumpkin Soup

This savory and spicy pumpkin soup is sure to be a crowd pleaser.
Prep Time8 minutes
Cook Time10 minutes
Total Time18 minutes
Course: Soups and Stews
Cuisine: American, Gluten Free, Vegetarian
Keyword: Easy, Fall, Fiber, Meal prep, Vegan, Winter
Condition: Chronic Kidney Disease, Dairy Free, Diabetes, Gluten Free, Heart Health, Low Sodium, Nut Free, PCOS, Vegetarian
Servings: 4


  • 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)


  • 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.
  • Add the garlic and ginger and cook 1 minute more, stirring constantly.
  • Add all remaining ingredients (except garnish) and bring up to a simmer over medium heat.
  • Puree the soup in the blender.
  • Taste and adjust seasonings as desired. Serve with chives or cilantro sprinkled on top, if desired.


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!


Carbohydrates: 21g | Protein: 6g | Fat: 10g | Sodium: 259mg | Potassium: 341mg | Fiber: 5g

Please note:

Nutrition info is an estimate and may contain errors. 


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

Rebecca Bitzer loves to empower Registered Dietitian Nutritionists (RDNs) and their clients.  Co-author of Welcome to the Rebelution: Seven steps to the nutrition counseling practice of your dreams and  Taste the Sweet Rebellion: Rebel against dieting.