Vegan pumpkin soup

Make the most of pumpkin season in early autumn with this healthy vegan pumpkin soup. Toast the pumpkin seeds and use as a garnish to add texture

  • Prep:25 mins
    Cook:40 mins
  • Serves 6
  • Easy

Nutrition per serving

  • kcal 256
  • fat 13g
  • saturates 5g
  • carbs 23g
  • sugars 17g
  • fibre 7g
  • protein 9g
  • salt 0g


  • 1 medium pumpkin or large squash (about 1½kg)
  • 1 tbsp rapeseed oil
  • ½ tsp ground allspice
  • 1 large onion, finely chopped
  • 1 tbsp chopped ginger
  • 2 garlic cloves, crushed
  • 1-1.2 litres vegan stock
  • 1 tbsp vegan white miso
  • 3 tbsp soya cream or coconut yogurt
  • 3 tbsp coconut flakes
  • 3 tbsp pumpkin seeds
  • 1 red chilli, deseeded and finely chopped
  • ½ small bunch of coriander, chopped
  • 1 lime, zested and juiced


Toast the seeds

After deseeding the pumpkin, wash the seeds very well, and remove any stringy bits of pumpkin flesh. Dry the seeds well on kitchen paper, then toss with 2 tsp olive oil, put on a baking sheet and toast in the oven under the pumpkin or squash pieces for 10 mins before adding to the relish.



  1. Heat the oven to 200C/180C fan/gas 6. Peel, deseed and chop the pumpkin into 3cm chunks (reserve the seeds for the relish – see tip). Tip the pumpkin onto a baking tray, drizzle over half the oil, scatter with the allspice and toss well. Season and roast for 30 mins until golden and tender. Meanwhile, toast the coconut flakes for the relish in a dry frying pan over a low heat for a few minutes until lightly golden. Remove from the pan and leave to cool, then stir in the pumpkin seeds, chilli, coriander and lime zest. 

  2. Heat the remaining oil in a large saucepan over a medium heat, and fry the onion for 5 mins until tender but not golden. Add the ginger and garlic and fry for another minute, then tip in 1 litre stock and the miso. Put the roasted pumpkin in the pan, then bring to a simmer. Remove from the heat and blend the soup with a stick blender until smooth. If you prefer a thinner soup, add the remaining stock. Return the soup to a gentle simmer, then season well and stir in the lime juice. Ladle into bowls, and serve topped with a swirl of the soya cream and a sprinkle of the relish. 

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