When the temperature drops, there's nothing quite like cradling a bowl of homemade soup to beat the chill. Our recipe offers a delectable vegan pumpkin soup without coconut milk, masterfully substituting it with tahini for an unexpectedly delightful twist. This ingredient swap introduces a subtle nod to the creamy texture and nutty flavor often found in hummus, creating a harmonious blend in this comforting dish. It's a perfect meal to savor the warmth and richness of pumpkin, enhanced with the earthy depth of tahini, without straying from a plant-based lifestyle.
Every time I go back to my Panama hometown, my mom always makes me one of my favorite yet simple dishes from her kitchen: pumpkin soup.
I adore pumpkin and butternut squash for their rich, inherent flavors that shine whether roasted, steamed, or featured in dishes like homemade butternut squash ravioli. Homemade pumpkin soup is another favorite of mine.
Pumpkins and butternut squashes are naturally creamy when steamed or boiled, so they are great options for a silky textured soup. They equally work for this recipe.
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🧐 Making it vegan
My mom's original pumpkin soup recipe featured whole milk, evaporated milk, and bits of stir-fried ham, seasoned with Culantro—an herb popular in Panama but less common elsewhere. It's distinct from Cilantro, despite what some may say.
I've crafted a vegan version of this classic, swapping out the non-vegan items while maintaining the soup's signature zing, thanks to a secret weapon: Tahini. Known for its role in Hummus and Middle Eastern dishes, Tahini brings a unique flair to this comforting dish.
And so, I present to you the ultimate quick pumpkin soup.
For more pumpkin delights, check out our how to cook with pumpkin guide.
🧾 Ingredients
- Pumpkin or Butternut Squash: This gourd is the star of the show, offering a creamy texture and a rich, earthy flavor. Plus, it's packed with beta-carotene, which converts to vitamin A in the body—hello, glowing skin!
- Onion: Adds a layer of savory depth to balance the sweetness of the pumpkin. It's also a good source of antioxidants and helps build the foundational flavor of the soup.
- Almond Milk: This plant milk makes the soup creamy without the dairy. It's also a lighter option that complements the robust flavors without overpowering them.
- Nutritional Yeast: Think of this as your vegan Parmesan! It adds a cheesy, umami kick and is a great source of B vitamins.
- Tahini: This sesame seed paste adds a nutty richness that elevates the soup's complexity. It's also loaded with healthy fats and amino acids. If you don't use tahini, you can replace it with a can of full-fat coconut milk or extra virgin olive oil.
- Sage: This herb is your aromatic wingman, adding a subtle earthiness that pairs beautifully with pumpkin. Sage is also known for its anti-inflammatory properties.
- Nutmeg: A pinch of this spice goes a long way in adding warmth and a hint of sweetness. It's like a cozy sweater for your taste buds!
See quantities and complete instructions in the recipe card.
Substitutions
| Original Ingredient | Suggested Substitution |
|---|---|
| Onion | Shallots, Leeks |
| Almond Milk | Coconut Milk, Oat Milk |
| Nutritional Yeast | Vegan Parmesan Cheese |
| Sage | Rosemary, Thyme |
| Nutmeg | Cinnamon, Allspice |
| Tahini | Sunflower Seed Butter, Cashew Butter |
🍽 Equipment
- Blender
- Steamer Basket
🔪 Instructions
- Prepare the Base: You'll start by steaming or boiling the pumpkin and onion. While boiling can sometimes reduce a vegetable's nutritional content, with soup, there's no need to worry—you'll be keeping the nutrient-rich water in the mix.
- Blend It Up: Once your pumpkin is ready, toss it into a blender or food processor with the remaining ingredients. It's that easy! This method is the foundation of a classic pumpkin soup and works just as well for a no-frills 4-ingredient potato soup and carrot ginger soup.
📖 Variations
Spicy Kick: Add a swirl of sriracha or a dash of cayenne pepper to give your soup a spicy kick. This version will warm you up from the inside out, perfect for those chilly days!
Protein-Packed: Stir in some cooked quinoa or lentils for added protein and texture. This turns your soup into a hearty, one-bowl meal that's as filling as it is flavorful.
Exotic Twist: Incorporate a spoonful of curry paste or a sprinkle of za'atar spices for an exotic flair. These additions will transform your soup into a global culinary adventure.
💡 Expert tips
- Roast the pumpkin for deeper flavor: Instead of just boiling the pumpkin, consider roasting it first. This enhances its natural sweetness and adds a smoky, caramelized flavor that really enriches the soup. Simply cut the pumpkin into cubes, drizzle with a bit of olive oil, and roast in a preheated oven at 400°F (200°C) until tender and golden.
- Balance the tahini: Tahini has a strong flavor that can dominate if not balanced properly. Start with a smaller amount than the recipe suggests and gradually add more, tasting as you go, until you reach the desired flavor balance. This will help you avoid a bitter or overpowering tahini taste.
- Use homemade vegetable stock: For the best flavor, use homemade vegetable stock if possible. It’s usually lighter and fresher than store-bought versions and allows the subtle flavors of your soup to shine through without being masked by overly salty or artificial flavors.
- Finish with a drizzle of good-quality olive oil: Before serving, drizzle a little high-quality extra virgin olive oil over the top of the soup. This not only adds a hint of richness and smoothness but also brings out the aromatic flavors of the other ingredients, particularly the tahini and pumpkin.
🥢 How to serve
Classic Comfort: Serve this soul-warming soup with a slice of crusty vegan sourdough bread, such as our Italian Artisan Bread. It's the perfect duo for a cozy night in. Don't forget to sprinkle some extra nutritional yeast on top for that cheesy finish!
Salad Sidekick: Pair your soup with a vibrant, seasonal salad. Think mixed greens, roasted beets, and a handful of pumpkin seeds, all drizzled with a tangy balsamic vinaigrette. It's a match made in plant-based heaven!
Creative Twist: How about soup in a pumpkin bowl? Hollow out mini pumpkins and pour the hot soup right in. It's not just delicious; it's an Instagrammable moment waiting to happen!
📚 More cozy soup recipes
- Sprouted lentils are a game-changer! Dive into our Sprouted Lentils Soup recipe for a nutritious twist on comfort food: Sprouted Lentils Soup. Fresh, hearty, and wholly satisfying!
- Explore the flavors of Greece with our Fasolada White Bean Greek Soup. It's a simple, rustic dish packed with heritage and taste: Fasolada White Bean Greek Soup. Wholesome ingredients, timeless tradition.
- Embrace the coziness of Italian cuisine with our Ribollita, a Tuscan Winter Heart Soup. It's thick, it's hearty, and it's brimming with veggies: Ribollita, a Tuscan Winter Heart Soup. A bowl of this is like a warm hug!
Tahini isn't just for hummus and soups! Check out our easy Maple Tahini Dressing recipe to drizzle a little extra yum on your salads. It's quick, simple, and oh-so-tasty!
⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!
📋 Recipe
Vegan Pumpkin Soup without Coconut Milk
Ingredients
- 24 oz pumpkin steamed
- 1 onion steamed or sautéed onion
- 1 cup almond milk any other plant milk works well
- 5 tablespoons nutritional yeast
- 3 tablespoons tahini
- 3 leaves sage fresh
- 1 teaspoon coarse sea salt
- A pinch of nutmeg
Directions
- Peel the pumpkin and the onion cut them into big chunks.
- Steam (or boil) them until tender. Shouldn’t take more than 10 minutes.
- Place all your ingredients in a blender, and mix until it looks smooth.
- Adjust. Taste for texture and adjust with warm water or plant milk as needed.
Notes
Tips for Leftovers:
- Storage: Store any leftover soup in an airtight container in the fridge. It'll keep well for up to 4-5 days.
- Freezing: This soup is freezer-friendly! Just make sure to let it cool completely before transferring it to a freezer-safe container. It should keep well for up to 3 months.
- Reheating: When you're ready to dive back into this deliciousness, reheat the soup on the stovetop over low heat. You can also use a microwave, but be sure to stir it well to ensure even heating.
- Refresh: If the soup thickens up in the fridge, feel free to add a splash of plant milk or water while reheating to bring it back to your desired consistency.
Nutrition Facts
Nutritional Disclaimer
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.
Affiliate Disclaimer
Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.
As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.
Rachel
This pumpkin soup is so creamy and flavorful! Perfect for fall!
Jenn
I never would’ve thought to use tahini in a soup but this is so delicious!
Holly
I made this with butternut squash and it was perfectly cozy on a rainy day. I especially like the additions of fresh sage and nutmeg - tastes like autumn! 😊
Gus
Hi Holly, thanks for your review! I'm thrilled you liked our pumpkin cream soup; Yes, sages and nutmeg mean Autumn to me! 🙂
Seanna Borrows
Love the healthy ingredients in this tasty soup recipe. Tahini is so wonderful with the pumpkin. So delish!
Gus
Thank you Seanna, we also love our Tahini!
Jen
Perfect for this cold winter day! Thank you!
Jessica Formicola
This is one of our favorite soups, and we make it all year round! So easy to make and full of flavor!
Michelle
Such a flavourful and delicious soup with the addition of the tahini -- will make it again! Thanks for sharing your beautiful recipes!
Gus
Thanks for your review, Michele! I am thrilled to know you enjoyed the recipe!