Creamy Vegan Pumpkin Soup without Coconut Milk

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.

Jump to:

• 🧐 Making it vegan
• 🧾 Ingredients
• 🍽 Equipment
• 🔪 Instructions
• 📖 Variations
• 💡 Expert tips
• 🥢 How to serve
• 📚 More cozy soup recipes
• 📋 Recipe
• 💬 Reviews and Comments

🧐 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

1. 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.
2. 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.

🥢 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