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+ servings
Vegan pumpkin soup

Get the Recipe: Vegan Pumpkin Soup

This vegan pumpkin soup with roasted carrots, onions and garlic is a fall-inspired comfort food dream. Easy to make and full of rich, savory flavors, it’s guaranteed to impress. Perfect for serving with a side of crusty bread!


  • 1 medium pumpkin, (around 4-6 lbs, or 5 cups cubed)
  • 2 medium carrots, peeled and chopped
  • 2 large red onions, cut into quarters
  • 1 bulb garlic
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 cup coconut milk
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp onion powder
  • 1 large lemon, juice of
  • 1/2 cup vegetable stock


  • Conventional oven
  • Baking tray
  • Blender or food processor
  • Saucepan


  • Cut the pumpkin in half right next to the stem and scooping out the seeds. Next, cut each section in half once again, and peel using a vegetable peeler. Now peel each segment using a knife or vegetable peeler, and cube it into bite-sized pieces.
    1 medium pumpkin
  • Preheat the oven to 180 degrees C/350 degrees F and line a large baking tray with parchment paper.
  • Transfer the cubed pumpkin to the baking tray, followed by carrots and the red onion. Drizzle them with olive oil, also seasoning with 1/2 tsp salt and 1/2 tsp pepper. Remove the very top off a garlic bulb, and spray it with cooking spray before wrapping in foil and placing next to the vegetables.
    1 medium pumpkin, 2 medium carrots, 2 large red onions, 1 bulb garlic, 2 tbsp olive oil, 1 tsp salt, 1 tsp black pepper
  • Roast the vegetables for an hour, until softened and caramelised.
  • Transfer the roasted vegetables to a blender or food processor. Once cool enough to handle, squeeze out the garlic from the garlic bulb, and also add coconut milk, turmeric, cumin, onion powder, lemon juice, salt, pepper, and vegetable stock. Blend until very smooth.
    1 tsp salt, 1 tsp black pepper, 1 cup coconut milk, 1 tsp turmeric, 1 tsp cumin, 1 tsp onion powder, 1 large lemon, 1/2 cup vegetable stock
  • Transfer the soup to a saucepan over a medium heat and stir for a couple of minutes to warm up. Serve and enjoy!



Instructions for storage and freezing
To store in the fridge, transfer to an airtight container and eat within 4 days. Reheat either on the stove or the microwave.
To store in the freezer, transfer to a freezer-friendly container or bag. Freeze for up to 3 months. When ready to eat, allow the soup to thaw fully in the fridge, then reheat on the stove or in the microwave until fully warmed through.
Calories: 312kcal, Carbohydrates: 36g, Protein: 6g, Fat: 20g, Saturated Fat: 12g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 6g, Sodium: 735mg, Potassium: 1530mg, Fiber: 5g, Sugar: 14g, Vitamin A: 34118IU, Vitamin C: 52mg, Calcium: 122mg, Iron: 6mg