Creamy Pumpkin Soup

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Main Dish, Side Dish, Soup
Cuisine Dairy-Free, Family Friendly, Gluten-Free, Low Calorie, Paleo Friendly, Quick & Easy, Vegan, Vegetarian
Servings 4 people


  • 2 tbsp coconut or olive oil
  • 1 large sweet onion diced
  • 2 cloves garlic minced
  • 1 tbsp ginger minced
  • 2 15-ounce cans pumpkin puree (or 4 cups fresh roasted pumpkin)
  • 2 cups low sodium vegetable stock
  • 1 15-ounce can coconut milk
  • 1 tbsp maple syrup
  • 2 tsp sriracha
  • 1 tsp sea salt


  • Heat the oil in a large Dutch oven or stockpot. Saute the onion over medium-high heat until soft, about 5 minutes. Add the garlic and ginger, and continue to cook until fragrant, about 2 minutes.
  • Carefully stir in the pumpkin, vegetable stock, coconut milk, maple syrup, sriracha, and salt. Bring it to a boil, then turn the heat to medium-low and simmer for 15 - 20 minutes, until the soup has reduced and thickened slightly.
  • Puree with an immersion blender or in a stand blender until very smooth. Garnish with cilantro leaves or toasted coconut.


Nutrition Information (per serving)
Calories: 420
Fat: 33.1 g
Sodium: 756 mg
Carbohydrates: 33.4 g
Fiber: 9.5 g
Protein: 5.4 g