clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Pumpkin Soup Without Stock

  • Author: Elena Contis
  • Total Time: 1 hour
  • Yield: 4 Servings 1x
  • Diet: Vegan


A super easy recipe for pumpkin soup without stock. You only need one pot and about 30-minutes to whip up this creamy pumpkin soup!


  • 1 tablespoon coconut oil
  • 1/2 medium onion (3/4 cup), diced
  • 1/2 teaspoon salt, divided
  • 6 cups calabaza pumpkin, cored and diced
  • 1 teaspoon olive oil
  • 1 small garlic clove, minced
  • 3/4 teaspoon aji amarillo
  • A pinch of marjoram
  • 3 cups non-dairy milk (I used soy milk in this recipe)
  • 1/8 teaspoon white pepper
  • Dash of nutmeg
  • 1/4 teaspoon fresh thyme, chopped
  • 1/3 cup coconut cream
  • 2 tablespoons vegan butter


  1. Heat coconut oil in a large soup pot over medium heat.
  2. Add onions and 1/4 teaspoon of salt to the pan. Cook for about 8 minutes until fragrant and translucent.Β 
  3. While the onions are cooking, halve the pumpkin, scoop out any seeds and cut into 1/2 inch cubes.Β 
  4. Add pumpkin, olive oil, garlic, aji amarillo, and marjoram to the pot. Stir to combine, and cook for 2 minutes.
  5. Add milk, white pepper, nutmeg, thyme, and another pinch of salt.
  6. Bring to a boil, then place a lid over the pot. Reduce to medium heat for 12-15 minutes or until the pumpkin is fork-tender.
  7. Remove soup from heat and let it cool for 15 minutes. Then, blend until smooth with an immersion blender (see notes).
  8. Once blended, add coconut cream, 1/4 teaspoon salt, butter, and pepper to taste.
  9. Simmer on low heat for 10 minutes until thick.
  10. Serve and enjoy!


Can also use a stand blender, and blend in batches.

  • Prep Time: 10 Minutes
  • Cook Time: 50 Minutes
  • Category: Entree
  • Cuisine: N/A


  • Serving Size: 1 Cup
  • Calories: 255
  • Sugar: 4.4g
  • Sodium: 391mg
  • Fat: 18.4g
  • Saturated Fat: 9.3g
  • Carbohydrates: 17.9g
  • Fiber: 4.7g
  • Protein: 9.2g
  • Cholesterol: 0mg

Keywords: soup, pumpkin, savory

%d bloggers like this: