Healthy vegan 4 ingredients pumpkin soup without cream is made with pumpkins and potatoes that have been simmered in vegetable stock and blended with coconut milk. Garnished with parsley or your favorite herbs.
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🎃Why You'll Love This Recipe
- It's easy to make with minimal effort, chop and drop
- No full fat dairy creams added.
- Cost-effective - only four main ingredients needed
- Can be frozen and eaten later (use the basic principles of freezing foods
- Dietary friendly - gluten free, oil free, soy free, corn free, dairy free, vegan, nut free and grain free. (check vegetable stock ingredients)
It's the best when dunking in freshly baked bread - try out our favorite vegan dinner rolls or an easy 3 ingredients bread called Damper
🎃Ingredients You'll Need
Notes on some of the ingredients, the full list of ingredients and their measurements can be found in the recipe card below.
Butternut pumpkin (this is butternut squash) is my go-to for this soup, however I also love to sometimes switch it up with Jap pumkin, which I find a little sweeter.
Potatoes help to thicken up this vegan pumpkin soup. Generally I like to use an all-rounder round potato, however use either Yukon Gold or New Red, which are great for boiling. If you’re unsure, ask your local grocer.
Vegetable stock boosts the flavors of the pumpkin and potatoes, I alternate between vegetable stock and vegetable bouillon. N.B., check ingredients and allergen advice on labels.
Coconut cream or milk will help create a silkier consistency and surprisingly isn’t overpowering in flavor. It compliments the ingredients well.
Parsley or fresh herbs for garnishing (optional), looks and tastes fabulous.
🔪 How to Make 4 Ingredient Pumpkin Soup Without Cream
Step 1 - In a large pot over high heat, add potato, pumpkin and vegetable stock and bring to a soft boil, turn the heat down to low and simmer for 15 minutes or until vegetables are completely cooked. Turn off heat and allow pot to stand for 5 minutes.
Step 2 - Use an immersion blender (stick blender) to blend the contents in the pot until smooth. Stir through coconut cream/milk, taste test and adjust with salt if needed to suit your liking. Serve warm garnished with parsley.
Cut up the potato & pumpkin into smaller chunks to speed up the boiling process
Using less stock/water creates a thicker soup therefore making it feel silkier
Save a little bit of coconut cream to garnish when serving
If you do not have an immersion blender (affiliate link), use a normal blender, however it is important the lid be left ajar, to allow some of the hot air to escape.
For roasted pumpkin soup - try oven roasting the pumpkin prior to adding to the soup. In this case, do all the steps above but boiling the pumpkin. Add the roasted pumpkin to the contents before blending.
For a more peppery pumpkin soup - add some freshly grated ginger just before blending, whilst cooling.
Try add fresh garlic cloves or roasted garlic cloves. If using fresh, add during the boiling phase. If adding roasted garlic, add toward the end before blending.
Use this recipe of roast pumpkin seeds (that you saved from the pumpkin) to use as garnish or as a healthy snack.
Try adding oven roasted chickpeas in place of croutons.
Add a handful of various chopped up herbs in addition to parsley, try rosemary, coriander, thyme, basil, chives or spring onions.
Caramemlise onions can add a lovely sweetness
Chopped nuts such as pecans, walnuts, macadamias or more. Roasting them would elevate their flavoring further.
The best and most flavorsome type of pumpkin for soup is butternut pumpkin (butternut squash). It's mildly sweet, nutty and easy to cut up. However, Jap pumpkin (Kent) is sweet and isn’t too watery. Other hard skinned pumpkins will work well too. Pumpkins in soup are best de-skinned and deseeded prior to cooking.
Yes, try adding your preferred dairy-free milk or a handful of cauliflower with water with salt and pepper to taste in place of the required vegetable stock.
If you run into the issue where you added too much water, try adding boiled potatoes and running it through the blender again. If this isn't an option, add cornstarch as a thickening agent to the soup (whisk it in cold water first in a separate bowl and then stir through thoroughly - this will avoid clumping)
🥣Other Vegan Soup Recipes
- Pumpkin and carrot soup
- Gluten free tomato soup
- Vegan asparagus soup
- Lebanese Lentil Soup (Shorbet Adas)
- Easy Vegan Broccoli Soup
- Spicy cauliflower soup
- Sweet potato and pumpkin soup
My other favourite soup is Lebanese Lentil Soup. It's packed with nutrients and protein, a real crowd pleaser.
Otherwise, looking for another type of butternut recipe? Try this butternut squash mac and cheese.
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4 Ingredients Pumpkin Soup Without Cream
- 4 medium Potatoes peeled and chopped
- 1 medium Butternut pumpkin (aka butternut squash) peeled, deseeded and chopped
- 4-5 cups Vegetable stock
- 400 mls Coconut milk or cream
- 1 pinch Sea salt to taste
- 1 handful Flat leaf parsley for garnishing. finely chopped
- In a large pot over high heat, add potato, pumpkin and vegetable stock and bring to a soft boil, turn the heat down to low and simmer for 15 minutes or until vegetables are completely cooked. Turn off heat and allow pot to stand for 5 minutes.4 medium Potatoes, 1 medium Butternut pumpkin, 4-5 cups Vegetable stock
- Use an immersion blender (stick blender) to blend the contents in the pot until smooth. Stir through coconut cream/milk, taste test and adjust with salt if needed to suit your liking. Serve warm garnished with parsley.400 mls Coconut milk, 1 pinch Sea salt, 1 handful Flat leaf parsley
N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.
I made this soup today and it was simple and delicious. I will be making it again soon. Thank you
We love pumpkin soup when the weather is like this. So comforting.
It's perfect winter weather food
I adore pumpkin soup and I love that this one is so healthy!
thank you kindly
That is so simple but looks so delicious. It must really let the flavour of the squash sing.
The flavour is fabulous and it's so comforting
I can't believe this recipe only needs a few ingredients! It's perfect for the colder season and doesn't take much effort to whip up at all! Thanks for sharing 😀
I love quick foods that taste unreal 🙂
This is the perfect, simple Fall soup! Can't wait to dig into this all season long.
Yay for pumpkin season - enjoy!!!
simple pumpkin soup with good flavor. I don't like it when I come across complicated soup recipes.