Go Back
–+ servings
a grouping of pumpkin soup in small white cups with text overlay saying the recipe name.
Print Recipe
5 from 6 votes

Dairy Free Pumpkin Soup

This Dairy Free Pumpkin Soup is made with canned pumpkin puree and coconut milk - one of the best easy pumpkin soup recipes for cooler months.
Prep Time25 minutes
Cook Time10 minutes
Total Time35 minutes
Course: Soup
Cuisine: American
Servings: 6
Calories: 241kcal
Author: Paige
Cost: $15-$25.00

Equipment

  • 1 Dutch Oven (soup pot)
  • Electric blender or immersion (hand held) blender
  • Measuring Spoons
  • Measuring Cups

Ingredients

  • 1 tablespoon olive oil
  • 1 cup yellow onion chopped
  • 1 cup carrots peeled and cut in ¼" slices
  • 2 cloves garlic peeled and minced
  • 2 14 ½ ounce cans vegetable broth 14 ½ ounce cans, divided
  • 2 14 ½ ounce cans pumpkin puree Unsweetened, not pumpkin pie filling
  • 1 14 ounce can coconut milk 14-ounce can (not coconut cream)
  • ¼ teaspoon red pepper flakes
  • 1 tablespoons sugar
  • 1 ¼ teaspoons salt
  • 6 tablespoons plain yogurt
  • 2 tablespoons parsley, Italian flat leaf chopped, for garnish

Instructions

  • Heat the oil in a large soup pot (dutch oven) on medium high heat.
    Add the onion and carrot and cook until the mixture begins to soften, about six minutes. Stir frequently as you don't want the mixture to brown.
  • Stir in the minced garlic and continue cooking and stirring for one minute. Add one can of the vegetable broth and continue cooking until vegetables are tender, about 10 minutes.
    Remove from heat and cool the mixture for about ten (10) minutes.
  • Place the mixture in a blender and puree until completely smooth. Alternatively, you can use an immersion blender.
  • Return the mixture to the dutch oven and add the pumpkin, coconut milk, the remaining vegetable broth, pepper flakes, sugar and salt and stir with a whisk until smooth and combined.
    Simmer on medium low heat for 10-12 minutes until the mixture is heated through.
    Divide into six bowls or cups and and garnish with a tablespoon of plain yogurt and a bit of chopped flat-leaf Italian parsley.

Notes

  • This recipe makes about 8 cups.  Perfect as a starter for 6 people to serve before a fall dinner or lunch. 
  • Make sure to buy unsweetened, solid pack pumpkin, NOT pumpkin pie filling.
  • Use sour cream if you'd like instead of plain yogurt. 
  • Or, use a plant-based plain yogurt to keep this recipe dairy-free
  • I use Libby's brand pumpkin puree.
 

Nutrition

Calories: 241kcal | Carbohydrates: 23g | Protein: 4g | Fat: 17g | Saturated Fat: 13g | Cholesterol: 3mg | Sodium: 929mg | Potassium: 577mg | Fiber: 5g | Sugar: 11g | Vitamin A: 26012IU | Vitamin C: 12mg | Calcium: 89mg | Iron: 4mg