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Can you imagine autumn without a warming pumpkin cream soup (pumpkin soup)? This vegan pumpkin cream soup is made fast during the week and therefore perfect for a healthy dinner or lunch. You can freeze the pumpkin cream soup in portions and you always have a Meal Prep on hand. milk-free | lactose free | without oil | gluten free | vegan
Vegan pumpkin cream soup – a light version
A pumpkin soup is almost one of the classics of the fall kitchen. Mostly, the pumpkin soup is refined with cream, sour cream or a processed vegan version of cream or sour cream. However, these products are not really light, very fatty and high in calories. Even the vegan versions are often made with a lot of oil. So I’ll show you how to easily make a light and healthy pumpkin cream soup without adding oil.
As a cream substitute in soups I like to use coconut milk. It tastes super creamy and gives the pumpkin soup something special. If you have not tried to make a creamy soup from a normal soup, try it. All you have to do is stir in some coconut milk and you’ll get a super creamy but a light soup.
Are you a soup lover like me? Then maybe you would like this cauliflower soup or the detox cabbage soup. Tell me about your favorite soups down below? Have you already veganized them or are you still missing them and need some help with them? Let me know, I’m looking forward to giving you some tips.
Which pumpkin is suitable for a pumpkin cream soup / pumpkin soup?
Pumpkins that you can prepare with a shell are best for this. Such as:
- Hokkaido: Can be wonderfully prepared with shell and eaten. The shell does not need a long time in preparation until it is soft. It does not matter if you cook, fry or bake it. However, if you want to shred pumpkin and use for fritters, then you should peel the Hokkaido before.
- Nutmeg: The shell takes a little longer until it is soft. For soups, this nutmeg pumpkin is excellent. When shortening cooking time such as in the oven or in the pan, I would rather peel the pumpkin.
- Butternut squash: This squash can also be eaten with shell. However, as with the nutmeg, it takes a little longer until the skin is soft.
You can find more tips in my current newsletter. As well as another recipe with pumpkin. If you want to get the tips and pumpkin brussels sprouts recipe, click here to sign in or scroll down.
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- ½ kg pumpkin (Hokkaido, Nutmeg or Butternut)
- 1 onion
- 1-2 cloves of garlic
- 2 tablespoons vegetable broth for sauteeing
- 600 ml vegetable broth
- Salt pepper
- 200 ml of coconut milk
- Balsamic cream for garnish
- Pumpkin seeds - roasted (optional)
- For the pumpkin cream soup first halve the pumpkin and then hollow out (fibers and cores). Now cut the pumpkin into cubes. The shell can be eaten with and does not have to be peeled.
- Chop the onion and garlic and fry in some vegetable broth. Add the pumpkin cubes, sauté briefly. Now add the vegetable broth and season with salt, pepper, nutmeg, mace and possibly a little ginger and simmer. When the pumpkin is soft-boiled, purée the soup with a blender. Now stir in the coconut milk and taste the pumpkin cream soup again. If the soup is still too thick, simply add some vegetable stock until the desired consistency is achieved.
- Now taste the soup with some dill and chives, if desired.
- Now garnish the pumpkin cream soup with a bit of balsamic, coconut milk and pumpkin seeds (optional)