This caramelized onion pumpkin soup is perfect for weeknight meals or a holiday table. Vegan, gluten-free and topped with crunchy sunflower seed dukkah. #pumpkinsoup #veganpumpkinsoup

Caramelized Onion Pumpkin Soup

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 3 cups


  • 3 tablespoons olive oil
  • 2 medium yellow onions diced small
  • 2 tablespoons lemon juice
  • 1 can pumpkin puree 
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic granules
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 2 cups low-sodium vegetable broth
  • Pumpkin Seed Dukkah to garnish


  • In a large soup pot heat the olive oil over low heat. Add in the diced onions and sauté for about 15 minutes while stirring occasionally. Sprinkle on a pinch of salt and continue to cook for 5 more minutes. Do not let the onions burn. Allow them to slowly brown and then start to caramelize. 
  • When the onions are done caramelizing, 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 pan and cook until the liquid has almost completely evaporated.
  • Then add in the pumpkin, paprika, garlic, salt, pepper and broth, and simmer for 5 minutes.  Next transfer the soup into a blender and blend until smooth. 
  • Serve hot with Pumpkin Seed Dukkah sprinkled on top.