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Creamy Pumpkin Soup

Updated: Jan 10, 2022

This easy, delicious and creamy one pot Pumpkin Soup is the best comforting soup for fall. It is so easy to make, healthy, dairy free and vegan too! This pumpkin soup recipe is perfect for a quick and easy fall meal or a great addition to any holiday menu.

All you need is a pumpkin, carrots, garlic, onion, ginger, coconut milk and some spices to make this healthy and satisfying fall soup. Finish it with a garnish of coconut cream, pumpkin seeds and some fresh thyme or parsley leaves. A work of art! If you want it more spicy, add some chili flakes too.

In case you have leftovers, store the soup in a covered container in the refrigerator for up to five days.



Servings: 4

Preparation time: 15 mins

Cooking time: 20 mins


1 kg pumpkin, peeled and cut into cubes

2 carrots, peeled and cut into medium sized pieces

1 onion, minced

2 cloves of garlic, minced

2 tsp. grated fresh ginger, or 1 tsp. powdered garlic

3/4 coconut milk

2 tbsp. extra virgin olive oil

1 vegetable cube

500 ml water

1/2 tsp. thyme


white pepper

Serve with:

yoghurt or

coconut cream

Garnish with:

pumpkin seeds

fresh parsley leaves or thyme leaves

chili flakes


  • Heat a large pot over high heat and add olive oil.

  • Add onion, garlic, ginger and saute until the onion is soft and transparent.

  • Add pumpkin & carrots and toss with the onion mixture.

  • Add water, vegetable cube and stir (you might need to add a liitle more or less water. The liquid level should be slightly lower than the veggies in order to achieve a thick consistency).

  • Once the soup reaches a boil, lower heat over medium-low and place the lid to the pot. Simmer for approximately 20 minutes or until pumpkin and carrots are very tender, when pierce with a fork.

  • When ready, remove from heat, add coconut milk and stir.

  • Puree soup either with a hand-held immersion blender or in batches in a regular counter-top blender.

  • Serve immediately with a garnish of fresh thyme or parsley leaves, some coconut cream or yoghurt and pumpkin seeds.


Have you tried this recipe?? I would be happy to see yours! Share a photo on Instagram. Tag @sweetandsalty_feelings and hashtag it #sweetandsaltyfeelings


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