This vegan pumpkin tahini soup is a delicious, healthy, and easy-to-make fall dish. Packed with fiber, protein, and vitamins, this soup is perfect for a quick dinner or lunch. And with only six simple ingredients, it's a great way to use up leftover pumpkin puree.
I love Pumpkin, Butternut Squash, and these kinds of vegetables that are so full of flavor on their own that you can have them either roasted, steamed, or as the main ingredient in any preparation like homemade butternut squash ravioli. I just love homemade pumpkin soup.
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.
Every time I go back to my hometown in Panama, my mom never fails to make me one of my favorite yet simple dishes from her kitchen: pumpkin soup. It is one of the easiest and yummiest fall recipes you will find.
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🧐 Making it vegan
Her version has always contained whole and evaporated milk, plus little pieces of stir-fried ham and Culantro, a commonly found herb in Panama but hard to find in other parts of the world. It is not Cilantro; although some people find some similarities, I don't.
The non-vegan ingredients of my mom's soup are easily exchangeable or taken off a vegan recipe version. Still, I wanted to find a replacement for that extra kick characteristic flavor that the Culantro provides.
So, I came out with Tahini, this great special ingredient that most of us know from Hummus, or Middle Eastern Cuisine.
Here I bring you the best ever pumpkin soup; it is also a quick pumpkin soup.
Learn how to cook with pumpkin in our special guide to cooking with pumpkin.
🧾 Ingredients
- Pumpkin or butternut squash
- Onion
- Almond milk
- Nutritional yeast
- Tahini
- Sage
- Nutmeg
See quantities and complete instructions in the recipe card.
🔪 Instructions
Making pumpkin or butternut squash soup.
This thick pumpkin soup is also simple. You need to steam or boil the pumpkin and the onion. I usually don't recommend boiling the vegetables since you lose part of their nutritional properties (read more about preserving your vegetables' nutrients here). Still, you keep the water where the nutrients have gone after boiling when you make soups, so no problem here.
Blend. After you have your pumpkin boiled or steamed, you have to dump the rest of the pumpkin soup recipe ingredients in a blender or food processor that is simple! That's the principle of a basic pumpkin soup. You can follow the same technique to make an easy 4-ingredient potato soup.
If you are looking for a summery soup try out the Andalusian Gazpacho recipe or the Watermelon Rinds Gazpacho recipe, also on this site. Both are delicious and made in minutes!
❓ 5 Benefits of eating pumpkin and butternut Squash
For this recipe, both butternut squash and pumpkin work well.
1. High in Beta Carotene
Your body changes this antioxidant to vitamin A. You need vitamin A to see, ward off germs, and for your reproductive system to work the way it should.
2. Soothe Skin
The antioxidant power of beta carotene in pumpkin works to combat the effects of aging on your skin. It also helps ease inflammation, which keeps your skin -and your body - calmer and happier.
3. Sharpen Your Sight
Vitamin A helps you have healthy eyes and see more clearly, especially in low-light conditions.
4. Keep your waistline
Pumpkins are high in fiber and low in calories. That means they make you feel full without adding to your overall food intake for the day. So if you're looking for a healthy way to fill up, nutrient-rich pumpkin is an excellent go-to choice.
5. Sleep Better
Pumpkin seeds help your body make serotonin. In addition to making you feel good, serotonin is also a key player in promoting good sleep.
📚 Best Ways to Eat Pumpkin
Experts say that the best way to get pumpkin's health benefits is to avoid the sugar and processing of baked goods or pumpkin flavor. Instead, always opt for more wholesome choices, like roasted pumpkin or butternut squash, pumpkin puree, pumpkin hummus, pumpkin pie, or pumpkin soup.
I can't tell you how delicious this soup is. Perfect for Autumn and Winter Seasons.
Note: These benefits are my shortened abstract from WebMD.
Want to know more about the benefits of pumpkin?
Here I bring you the best pumpkin soup; it is also a quick pumpkin soup.
Want more Hearty Soups Recipes? Check out our:
- Sprouted Lentils Soup
- Homemade Spanish Gazpacho
- Fasolada White Bean Greek Soup
- Ribollita, a Tuscan Winter Heart Soup.
⭐ 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 Tahini Soup
Equipment
Ingredients
- 1.5 pounds steamed pumpkin or butternut squash
- 1 onion steamed or sautéed
- 1 ½ cup almond milk any other vegetable milk works
- 5 tablespoons nutritional yeast
- 3 tablespoons tahini
- 3 leaves sage fresh
- 1 teaspoon sea salt
- 1 Pinch 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.
Nutrition Facts
🌡️ Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking points to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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.
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.
Gloria says
Need nutritional facts
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Gus says
Thank you very much! I appreciate your comment. Well, I have been cooking for the last 20 years, and it is truly my passion. I recently got by Pant Based Nutrition Certification, so I am really excited to keep applying even more nutrition knowledge to our kitchen, so please stay tuned! The easiest way is subscribing to our mailing list! 🙂
Jacqueline Meldrum says
I've never thought if pairinh tahini with pumpkin. I must try this soup!
Claudia Lamascolo says
I love how creamy this is and the Tahini gives it just the right flavors!
Dannii says
What a beautiful vibrant colour. Such a comforting soup.
Biana says
This soup looks delicious! A great soup to make for a fall dinner.
Beth says
This soup was absolutely delicious and so flavorful! My husband and I enjoyed this soup, so tasty and a great dinner recipe especially during the cooler months! Excited to make this again soon!
Aleisha says
Looks incredible!
NATALIA says
Thanks so much for sharing this recipe! I absolutely love pumpkin soup, especially this time of year. I think I’ll make this for dinner tomorrow. Can’t wait to try it!
Chantry says
I never would have thought to put tahini in a pumpkin soup and I love it!! Thank you for another great recipe
Laura says
This is so savory and super delicious! I love fall soups
Kayla DiMaggio says
This vegan pumpkin tahini soup is so delicious! I loved how all the flavors blended together so perfectly!
Joshua says
The pumpkin and tahini paired well together! Love the fall flavors in this soup. It's light and delicious.
Gus says
I am really happy you enjoyed the combination of flavors here! We love it!
Anaiah says
This was a delicious soup! It turned out so creamy and the flavors were blended beautifully.
Gus says
I am glad you enjoyed the recipe as much as we do! Happy Fall season!
Natalie says
Absolutely love added tahini. Such a great twist, not only in terms of flavor but adding nutrients as well. I have to make this soup asap.
Gus says
Hi Natalie, thank you for your feedback! I'm so glad to hear that you're enjoying the tahini. We've been adding it to soups for a while now and have found it's not only delicious but also provides an extra nutritional boost.
We hope you enjoy this soup as much as we do!
Suja md says
This recipe tasted great and we were pleasantly surprised on how easy it was, will make it again for sure!
Gus says
Thanks for your review, Suja! I am glad you liked this pumpkin soup favorite of us!
Michelle says
Such a flavourful and delicious soup with the addition of the tahini -- will make it again! Thanks for sharing your beautiful recipes!
Gus says
Thanks for your review, Michele! I am thrilled to know you enjoyed the recipe!
Jessica Formicola says
This is one of our favorite soups, and we make it all year round! So easy to make and full of flavor!
Jen says
Perfect for this cold winter day! Thank you!
Seanna Borrows says
Love the healthy ingredients in this tasty soup recipe. Tahini is so wonderful with the pumpkin. So delish!
Gus says
Thank you Seanna, we also love our Tahini!
Holly says
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 says
Hi Holly, thanks for your review! I'm thrilled you liked our pumpkin cream soup; Yes, sages and nutmeg mean Autumn to me! 🙂
Jenn says
I never would’ve thought to use tahini in a soup but this is so delicious!
Rachel says
This pumpkin soup is so creamy and flavorful! Perfect for fall!