Vegan Curried Pumpkin Soup

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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

More Savory Pumpkin Recipes to Try

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4.43 from 19 votes

Vegan Curried Pumpkin Soup

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!
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

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: American
Keyword: curried pumpkin soup
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating




76 Comments

  1. 5 stars
    This velvety delight is the perfect soup to ease us into fall. It came together in no time at all on the stovetop & will be keeping up warm all weekend. Definitely one of the best soups ever. Thank you, Brittany!

    1. Ahh that makes me so happy to hear, Jennifer!! I’m so glad you loved this soup. Thanks for trying it. 🙂

  2. 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. 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!

  3. 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. 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. 🙂

  4. 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. 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. 🙂

  5. 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. 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!

  6. 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.

  7. 5 stars
    Hi Brittany. This is AWESOME!!! I love Pumpkin Soup at this time of year. But, Curry & White beans (protein…yea!!!)Garam Masala…YUM!!! It’s delish!!!!
    Thank you for all your scrumptious recipes!!!

    1. WOO! It makes me so happy to hear that you are loving this recipe, Angie. Thank you so much for your review + star rating, I really appreciate it!

  8. 5 stars
    This is so creamy and comforting! It’s been a cold and rainy day here so I needed something warm and this hit the spot, including for someone who isn’t a pumpkin fan. Will be adding it to my regular meals. 🙂

    1. Ahh this is so amazing, Sarah! I am glad you gave this soup a try and it is a hit. Thank you for sharing your review + star rating, I really appreciate it!

  9. 5 stars
    SO GOOD!!! You inspired me to make pumpkin puree from scratch for my first time, and then I had so much I didn’t know what to do with it so looked through your recipes and found this incredible soup!

    It is so light yet filling and the flavors are perfect together. Thank you!!

    1. Ahh this is amazing, Stefanie. I am happy you found this recipe, gave it a try, and are loving it. Thanks so much for coming back and sharing your review + star rating, I really appreciate it.

  10. 5 stars
    great soup. brought to church soup supper, everyone asked for the recipe. Will definitely put this in the rotation.

    1. YAY! I am so glad this recipe is a hit and everyone loved it, Adam. Thank you so much for sharing your review + star rating, I really appreciate it!

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