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Spicy Vegan Pumpkin Soup

  • Prep Time: 20
  • Cook Time: 15
  • Total Time: 35
  • Yield: 6 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Vegan


A luxuriously smooth and velvety rich vegan soup recipe, with hidden veggies! Gluten Free and great for meal prepping.


  • 1 tablespoon coconut oil
  • 1/2 white onion, diced
  • 1/21 jalapeño, diced, with seeds
  • 2 cloves minced garlic
  • 1 large carrot, sliced
  • 1/2 head of cauliflower florets (about 23 cups)
  • 1/2 zucchini, diced
  • 1 15 oz. can light coconut milk
  • 2 cups low-sodium vegetable broth
  • 1/2 baked sweet potato
  • 1 15 oz. can puréed pumpkin (not pumpkin pie filling!)
  • 1 teaspoon pure maple syrup
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon paprika
  • 1/2 teaspoon tamari (or low-sodium soy sauce/liquid aminos)
  • 1/4 teaspoon sea salt and pepper, or more to taste


  1. *You will need a baked sweet potato for this recipe.
  2. Heat coconut oil over medium-high heat in a medium-sized pan. Sauté onion and jalapeño until translucent, about 4-5 minutes. Stir in garlic, carrots, cauliflower and zucchini. Season with a pinch of salt and pepper, then cover with a lid. Cook for 7-8 minutes, or until veggies are soft.
  3. Meanwhile, in a blender, combine coconut milk, veggie broth, baked sweet potato, pumpkin and all remaining spices/ingredients. Once veggies are soft, carefully add in 3/4 of the mixture, leaving some behind for a topping on the soup.
  4. Using a high speed blender, blend until super smooth and velvety. My blender has a button for “soup” which also heats it up but if not, please transfer to a pot and warm on the stove!
  5. Serve in bowls with leftover veggies for topping.
  6. Enjoy!


  • Leftovers can be refrigerated for up to 4 days, or frozen up to 3 months.

Keywords: vegan pumpkin soup, spicy pumpkin soup, vegan fall soup, vegan winter soup, Spicy, Vegan, Pumpkin, vegan Soup, Dairy Free, Meal Prep, Winter, soup

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