Vegan Curried Pumpkin Soup

DF GF V VG

Comforting and filling vegan curried pumpkin soup made with coconut milk and cannellini beans. The beans give this pumpkin soup a nice, thick texture and add a little protein! You can make the soup in your slow cooker or on the stovetop.

In light of my recent post about eating with the seasons I have a tasty fall recipe to share. Isaac roasted a 12 lb pumpkin this past weekend for brewing pumpkin beer. Not only was I excited about having pumpkin beer on tap at our house in a few weeks but I was also excited to find out that he had a ton of leftover roasted pumpkin. I blended up what was left and made ended up with about 6 cups of pumpkin puree.

I’ve been eating roasted pumpkin seeds, pumpkin pie overnight oats, pumpkin bread and more recently I made a batch of this curried pumpkin soup. Next up, pumpkin cornbread.

Bowl of healthy vegan curried pumpkin soup topped with pumpkin seeds and spices.

This pumpkin soup is inspired by Kath’s creamy curry butternut soup. We had it at her house and I’ve made the soup several times since then because it’s so good!

For this version I’m using pumpkin instead of butternut squash and coconut milk to make it dairy-free and vegan! The soup comes out tasting delightfully flavorful and super creamy. The key here is adding in the white beans because once blended they make the soup nice and thick and amp up the protein, which makes this soup suitable as a meal. Serve it with a side of greens and toasty bread for dipping and you’ll have a definite crowd-pleaser.

What Type of Pumpkins Are Best For Roasting?

Look for “sugar,” “sweet” or “pie” pumpkins that are about 2 pounds in weight. Regular pumpkins used for carving aren’t great options for making pumpkin puree. The flesh is a bit too stringy and watery. But sugar pumpkins are the perfect texture for roasting and puréeing. You can save the seeds and make roasted pumpkin seeds from either type of pumpkin to top the soup!

I’ve got a great post on how to make homemade pumpkin puree if you’re going that route!

Two bowls of healthy vegan curried pumpkin soup topped with pumpkin seeds and herbs. Sprigs of herbs are around the bowls.

Here’s What You Need

  • olive oil – to sauté the yellow onion and garlic together. You can also use avocado oil if you prefer.
  • yellow onion and garlic – together they provide a savory base for the soup.
  • cannellini beans – adding cannellini beans will not only amp of the protein but will also help make this soup ultra creamy.
  • pumpkin – you’ll need either 2 15-ounce cans or about 3 1/2 cups of homemade pumpkin puree.
  • canned coconut milk – you can use regular or light, but regular will give it the ultimate creamy texture!
  • vegetable broth – look for low-sodium to control the sodium content of your soup.
  • seasonings – curry powder, garam masala, sea salt and ground pepper.
  • toppings – extra salt and pepper to taste, roasted pumpkin seeds, coconut milk yogurt and fresh thyme.
Hands holding a bowl of healthy vegan curried pumpkin soup topped with pumpkin seeds and fresh thyme.

How to Make Curried Pumpkin Soup

The best part about this soup? You can make it the traditional way, over the stovetop. Or you can pop everything into your slow cooker and enjoy a tasty soup after a long day at work!

Using a Slow Cooker

  1. Heat oil in a skillet (or the base of your slow cooker if your slow cooker allows for sautéing) over medium-high heat. Add onion and garlic and cook until translucent and fragrant.
  2. Place cooked onion and garlic along with all the other ingredients into your slow cooker. Stir to combine. Cook soup on low for 4-6 hours.
  3. Use an immersion blender to blend until the soup is smooth. You can also use a blender, just be careful to not overfill. It’s best to blend in batches. The soup will be hot!
  4. Serve warm with toppings of choice.

Using a Stovetop

  1. Heat oil in a large soup pot and cook the onions and garlic until soft and fragrant.
  2. Add all remaining ingredients into the pot. Bring the soup to a boil and then simmer for 20-30 minutes.
  3. Turn off heat and use an immersion blender to blend the soup. You can also use a blender, just be careful to not overfill. It’s best to blend in batches. The soup will be hot!
  4. Serve warm with toppings of choice.
Two bowls of healthy vegan curried pumpkin soup topped with pumpkin seeds and herbs. Sprigs of herbs are around the bowls.

How to Store

You can store this soup in an airtight container in the fridge for 4-5 days, which makes this soup great for meal prep! Just reheat the soup over the stove or in a microwave-safe bowl if you’re in a hurry.

You can also store this soup in the freezer. I recommend thawing in the fridge overnight before reheating.

More Vegetarian Soup Recipes to Try

Vegan Curried Pumpkin Soup

4 from 13 votes
Comforting and filling vegan curried pumpkin soup made with coconut milk and cannellini beans. The beans give this pumpkin soup a nice, thick texture and add a little protein!
Bowl of healthy vegan curried pumpkin soup topped with pumpkin seeds and spices.
Prep Time 15 minutes
Cook Time 4 hours
Total Time 4 hours 15 minutes
Servings 6

Ingredients

  • 1 teaspoon olive oil
  • 1 large yellow onion, chopped
  • 2 garlic cloves, minced
  • 2 15 ounce cans cannellini beans, drained and rinsed*
  • 2 15 ounce cans pumpkin or 3 1/2 cups pumpkin puree
  • 1 15 ounce can coconut milk, regular or light
  • 4 cups low-sodium vegetable broth
  • 1 Tablespoon curry powder
  • ½ Tablespoon garam masala
  • ½ Tablespoon sea salt
  • 1 teaspoon ground pepper
  • toppings: extra salt and pepper, roasted pumpkin seeds, coconut milk yogurt and fresh thyme

Instructions
 

Slow Cooker:

  • Heat oil in a skillet (or the base of your slow cooker if your slow cooker allows for sautéing) over medium-high heat. Add onion and garlic and cook until translucent and fragrant.
  • Place cooked onion and garlic along with all the other ingredients into your slow cooker. Stir to combine. Cook soup on low for 4-6 hours.
  • Use an immersion blender to blend until the soup is smooth.
  • Serve warm with toppings of choice.

Stovetop:

  • Heat oil in a large soup pot and cook the onions and garlic until soft and fragrant.
  • Add all remaining ingredients into the pot. Bring the soup to a boil and then simmer for 20-30 minutes.
  • Turn off heat and use an immersion blender to blend the soup.
  • Serve warm with toppings of choice.

Notes

  • Cannellini beans are also called white kidney beans. If you can’t find them navy beans also work.
  • If you don’t have an immersion blender you can blend the soup in a regular blender doing small batches at a time. Just be super careful as the soup will be hot and can splash out of the blender.
  • Inspired by Kath’s Creamy Curry Butternut Soup

Nutrition

Serving: 1/6 of recipe Calories: 236kcal Carbohydrates: 40g Protein: 9g Fat: 6g Saturated Fat: 4g Sodium: 990mg Fiber: 14g Sugar: 8g
Course: Lunch/Dinner
Cuisine: American
Keyword: curried pumpkin soup

DID YOU MAKE THIS RECIPE?

Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!
This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




    66 comments
    1. Courtney
      February 17, 2021 AT 1:21 pm

      5 stars
      The spices add such a nice warmth to the natural sweetness of the pumpkin. I love how easy this recipe is and make a batch for lunches for the week.

      1. Brittany Mullins
        February 18, 2021 AT 2:12 pm

        So glad you loved this recipe, Courtney. Thanks for the review. I so appreciate it!

    2. Alysha
      January 30, 2021 AT 2:51 pm

      5 stars
      Love this recipe and so does my family. I have always loved pumpkin soup but never felt satisfied with the soup alone until I tried this recipe. It is very filling.

      1. Brittany Mullins
        February 1, 2021 AT 1:01 am

        Ahh yay!! That makes me so happy to hear. I’m glad this recipe was a hit with your family. Thanks for making it and for coming back to leave a review. I so appreciate it!

    3. Kristine
      November 8, 2020 AT 10:12 am

      5 stars
      This was delicious!!! Everything I want in a soup and more. I did add about 3/4 cup of carrots to the saute stovetop. Topped with cilantro and Cholula. Thank you for these great recipes. I’ll make this one again soon for sure!!

      1. Brittany Mullins
        November 9, 2020 AT 12:03 am

        Ahh yay, that makes me so happy to hear, Kristine! I’m so pumped you loved this soup. Thanks for making it and for coming back to leave a comment + star rating. I really appreciate it. 🙂

    4. Autumn
      November 7, 2020 AT 6:52 am

      5 stars
      This soup is amazing! It’s super easy, flavorful, and filling! Even my boyfriend (who is skeptical of all things with curry powder in them) kept saying over and over how good it is. This soup is going to be on repeat this fall and winter! Thank you so much!

      1. Brittany Mullins
        November 7, 2020 AT 7:52 pm

        Ahh yay, that makes me so happy to hear!! I’m glad this soup was a hit. Thanks for making it and for coming back to leave a comment + star rating, Autumn. I really appreciate it. 🙂

    5. Alison Lynch
      October 31, 2020 AT 2:41 pm

      5 stars
      Delicious. Never cooked anything with fresh pumpkin before. I made puree and then used it for this recipe. So so so good. I replaced one can of beans with chickpeas and added chilli flakes on top

      1. Brittany Mullins
        November 2, 2020 AT 12:20 am

        I’m so glad you loved this soup, Alison! Thanks for making it and for coming back to leave a review. I so appreciate it!

Parchment paper lined with protein balls.

5 SECRETS TO
HEALTHY SNACKING

Eating healthy doesn’t have to be boring!

FREE EMAIL BONUS