Recipe: Creamy Pumpkin Soup (vegan friendly too)

Cozy up with this Creamy Pumpkin Soup – a simple, nourishing recipe that proves convenience is totally okay!

Every week, Taylor Lucas, one of the nutritionists on our team, and I meet to work together and on occasion we cook together too! This week, we enjoyed making this Creamy Pumpkin Soup recipe which is delicious and easy to make.

THE BONUS? It’s easy to make it vegan-friendly, just swap in coconut milk and vegan butter.

We’re all about making life easier, so we’re using canned pumpkin puree and pre-chopped veggies to keep things stress-free.

Pro tip: Serve with crunchy pepitas for extra texture!

Creamy Pumpkin Soup

Ingredients:

• 1/4 stick of butter (Make it vegan: ¼ stick of vegan butter)
• 1 medium onion, chopped
• 4 cloves of garlic, finely chopped (or 1½ tsp garlic powder)
• 2 tsp. packed brown sugar
• 2.5 cups vegetable broth
• 2 tsp salt
• 2 tsp ground black pepper
• 1 can (15 oz) 100% pure pumpkin puree (NOT pumpkin pie mix)
• 1 can (12 oz) evaporated milk (Make it vegan: 1 can of coconut milk)
• 1/2  tsp ground cinnamon
• 1 teaspoon ground nutmeg
• 1  teaspoon clove
• 1 teaspoon ginger powder
• 1 teaspoon rubbed sage
• 1 tablespoon lime juice
• 1/4 cup pepitas (green pumpkin seeds) or roasted, salted pumpkin seeds for garnish (optional)
• 1/4 teaspoon crushed red pepper (optional)

Materials:

• Cutting board
• Knife
• Large Stock Pot
• Measuring Spoons
• Measuring Cup
• Spoon 
• Ladle (for serving)

Cooking Instructions:

1. In a large saucepan, melt the butter or margarine over medium heat.
2. Add the onion, garlic, and sauté until softened, about 5 minutes.
3. Add the cinnamon, nutmeg, clove, ginger powder, and sage. Cook until fragrant, about 2 minutes. Mix in the brown sugar and crushed red pepper, cooking for an additional 1–2 minutes.
4. Pour in the broth, water, salt, and pepper. Bring the mixture to a boil, stirring occasionally to combine.
5. Lower the heat to a gentle simmer, then stir in the pumpkin and evaporated milk (or coconut milk, if preferred).
6. Let the soup cook, stirring occasionally, for 5–7 minutes. Remove from heat and let it cool slightly.
7. Ladle into bowls, top with crunchy pepitas, and enjoy your warm pumpkin soup!

If you want to see more of our recipes, be sure to check out this collection of recipes. Many are helpful for people in recovery from eating disorders and disordered eating.

If you are looking for help and want to reach out to a dietitian, nutritionist, or specialist on our team, ​book a call​ with me so we can determine where you need help and determine the best person on the Erica Leon Nutrition and Associates team to support you.

Click here to book that call.

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Looking for more easy recipes to support your Recovery Journey??

Click here to purchase your Recipes for Recovery Cookbook now!

Following the Recipes for Recovery Cookbook will help you:

• Reconnect with positive eating experiences you had before the eating disorder
• Explore new flavors, colors, textures and aromas that connect your senses
• Experiment with previously forbidden foods that bring awareness to the present moment
• Challenge and let go of food restrictions and rigid rules to rekindle a healthy and fulfilling pattern of eating
• See success as you continue to discover food freedom