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pumpkin soup in a bowl with spoon

It seems like everyone starts to go pumpkin crazy some time around the end of August. I know, pumpkin recipes in August is insane. Pumpkin in October, I can get on board with, but August, no. However out of all the pumpkin recipes, savory pumpkin recipes are by far my favorite. Especially savory pumpkin recipes like this creamy, vegan pumpkin soup.

Pumpkin desserts are good in my book. I would never choose them over something apple, pear or chocolate based. But savory pumpkin is an ideal ingredient in my fall and winter recipes. And I wanted to create a vegan pumpkin soup that utilizes canned pumpkin purée.

I think freshly roasted and puréed pumpkin is amazing. But canned pumpkin purée makes life easy and I’m not shy about taking the shortcut in this scenario. Plus, you can get really excellent quality canned organic pumpkin free that’s free of additives, preservatives and dyes.

The base of this pumpkin soup is caramelized onions. They add the right amount of richness to balance the earthiness of the squash. There are hints of acid from the lemon juice. And there’s a  hint of smokiness from the paprika. It’s well-balanced and smooth, and rich without any dairy. 

How to make creamy pumpkin soup.

This pumpkin soup is vegan, gluten-free, nut-free and soy-free. It’s composed of caramelized onions, aromatics and pumpkin. With just a few simple ingredients you can make magic. First you caramelize the onions. Then you add in the aromatics and the pumpkin, and simmer. And finally, you blend

Pumpkin soup is an easy recipe for any weeknight meal. And it would also be beautiful on your holiday table. Top it all off with a toasted pumpkin seed dukkah and you’re golden. Another soup you may love on your weeknight menu or holiday table is this creamy, vegan broccoli and bean soup. It’s always on repeat in my house this time of year.

open can of pumpkin

caramelized onions in a pan

vegan pumpkin soup in a pan

vegan pumpkin soup in a bowl

Yield: 4 bowls

Pumpkin Soup with Pumpkin Seed Dukkah

vegan pumpkin soup in a pan

A cozy pumpkin soup infused with caramelized onions, topped with crunchy pumpkin seed dukkah and made for fall or winter.

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes


  • 3 tablespoons olive oil
  • 2 medium yellow onions, diced small
  • 2 tablespoons lemon juice
  • 3 garlic cloves, minced
  • 1 can pumpkin puree 
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic granules
  • 2 cups low-sodium vegetable broth
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon black pepper
  • pumpkin seed dukkah (see notes)


  1. In a large soup pot heat the olive oil over low heat. Add in the diced onions and cook for 20 minutes while stirring occasionally. Allowing the onions to slowly brown and lightly caramelize. 
  2. Turn the heat up to medium-high and add in the lemon juice. Stir and scrape all the yummy bits from the bottom of the pot and cook until the liquid has almost completely evaporated.
  3. Then add in the garlic, pumpkin, paprika, garlic, broth, salt and pepper, and simmer for 5 minutes. Next transfer the soup into a blender and blend until smooth. 
  4. Serve hot with pumpkin seed dukkah sprinkled on top. 


Click here for the pumpkin seed dukkah recipe.


Monday 13th of January 2020

This is awesome. I'm not a soup person so this is the first soup I ever made and it was so delicious! Thank you for the recipe. Made this with a butternut squash that I roasted in the oven, and I'll definitely make it again.


Wednesday 25th of October 2017

So freaking delicious! I could eat this every day! In fact, I loved your recipe so much I decided to feature it in my recent roundup of recipes using seasonal October produce. Thanks again for all you create!


Sunday 23rd of October 2016

OMG amazing! I made this tonight with squash instead of pumpkin. I will make this again and again.


Saturday 8th of October 2016

Just made this, and am currently eating it and I am in love! I followed the recipe pretty closely, except for a couple things. I added some red pepper flakes for heat, and I used goat milk yogurt for a creamy topping. I think the flavor it gives is tangier then regular yogurt, which was a big plus.It's so warm and cozy and just what I needed. Thanks for this great recipe! Oh, and don't forget some bread on the side.


Monday 16th of November 2015

This soup looks awesome!

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