Pumpkin soup is a comforting autumn dish, perfect for chilly evenings. It’s smooth, creamy (even without dairy!) and full of warm, earthy flavours. This dairy-free version is light, yet rich in flavour, and is ideal for anyone avoiding dairy. Pumpkin soup is also a great way to use up flesh from Halloween pumpkin carving and reduce food waste.
You can also make and freeze this soup to serve later, and it reheats easily. I like to pop single portions in reusable pouches* and freeze them for when I want to have a warm and easy winter lunch on busy days or for work lunches. We serve our soup with gluten free rolls or home made focaccia bread for the non gluten free in our house.
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You will need:
• 1 medium pumpkin (around 1.5 kg) – peeled, deseeded, and chopped into chunks
• 2 medium onions – chopped
• 2 cloves of garlic – minced
• 1 large carrot – peeled and chopped
• 1 medium potato – peeled and chopped (this will help thicken the soup)
• 1 litre vegetable stock – make sure it’s dairy-free (you can use a stock cube or homemade)
• 2 tbsp olive oil – or any other cooking oil you prefer
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp ground cinnamon
• Salt and pepper – to taste
• Optional toppings – pumpkin seeds, a swirl of coconut milk, fresh coriander, or crispy croutons
Method:
1. Prep your pumpkin and veg
Start by prepping your pumpkin – this can be the trickiest bit, but it’s worth the effort. Carefully peel the pumpkin (a sharp knife or vegetable peeler should do the trick), remove the seeds, and chop it into chunks. Don’t worry about being too precise with the size – it’ll all get blended later. Set the pumpkin aside. Then, peel and chop your onions, garlic, carrot, and potato. We save the seeds and roast them.
2. Cook the onions and garlic
Heat the olive oil in a large pot over medium heat. Once it’s hot, add your chopped onions. Cook them gently for about 5-6 minutes, stirring now and then until they start to soften and turn a little golden. You don’t want them to brown too much – just soften nicely. Add in the minced garlic and cook for another minute or so, until fragrant.
3. Add the spices
Now it’s time to add a bit of warmth to the soup. Sprinkle in the ground cumin, ground coriander, and ground cinnamon. Stir them into the onions and garlic, letting them toast for a minute. This helps to release their flavours and make the soup extra aromatic.
4. Add the veg and stock
Once the spices are nicely fragrant, chuck in your chopped pumpkin, carrot, and potato. Give everything a good stir so the veggies are coated in the spiced onion mixture. Pour in the vegetable stock, making sure all the veg is submerged – if it’s looking a bit dry, you can add a splash more water.
5. Simmer until tender
Bring the soup to a gentle simmer. Cover the pot and let it bubble away for about 20-25 minutes, or until the pumpkin and other veg are soft and easily pierced with a fork. You don’t want the soup to be too thick or too thin – just aim for a nice, chunky consistency that will blend easily later.
6. Blend the soup
Once the vegetables are tender, it’s time to blend the soup. If you’ve got a stick (immersion) blender, just whizz the soup right in the pot until it’s smooth and creamy. If you’re using a regular blender, let the soup cool slightly, then blend in batches until smooth. Be careful not to overfill the blender – hot liquids can cause the lid to pop off! You’re looking for a silky, smooth texture.
7. Taste and adjust
Now that your soup is blended, give it a taste. Add salt and pepper to your liking, and if you feel it needs a bit more warmth, you can sprinkle in a bit more cumin or cinnamon. If the soup seems too thick for your taste, just add a bit more stock or water to loosen it up.
8. Serve and enjoy
Ladle your dairy-free pumpkin soup into bowls. For an extra touch, drizzle a bit of coconut milk on top (this adds a creamy, tropical flavour), sprinkle over some toasted pumpkin seeds for crunch, or top with fresh coriander if you like a bit of brightness.
• Pumpkin Substitutes: If you can’t get hold of a pumpkin, butternut squash works just as well – it’s just as sweet and smooth when cooked.
• Add Some Protein: If you want to bulk up the soup, you can add some cooked lentils or chickpeas towards the end for a protein boost.
This is delicious and easy to make. Why not give it a try? We also love using pumpkin in risotto too, another great way to use up the flesh, particularly at Halloween.