Vegan Pumpkin Soup in a Pumpkin
Savor the season with this cozy Vegan Pumpkin Soup served in a pumpkin. Made with minimal ingredients, it’s the perfect fall soup and a serious showstopper!
Tis the season for all things pumpkin! One of my favorite soup recipes to make in autumn is pumpkin soup. What better way to serve pumpkin soup than in a pumpkin?
I’ve been making my Creamy Pumpkin Soup with Crispy Chickpeas for years. Then, one night I had a friend over and I had this idea to serve the soup in individual pumpkins. It was so cute and such a hit!
This recipe is a real showstopper, and it would be perfect for serving on Thanksgiving, at a Halloween party, or for an autumnal dinner party. Serve it as a first course and wow your guests right off the bat!
Like most of my recipes, this soup is super easy to make. It’s made with just a few ingredients. As the soup marinates in the pumpkin, the flavors intensify, and it’s tastes amazing!
Ingredients Needed
- Olive oil – to sauté the onion and garlic in.
- Yellow onion and garlic – to provide a flavor base for the soup.
- Pumpkin puree – from a can, or you can puree your own roasted pumpkin. This recipe uses 15 oz of pumpkin puree.
- Red lentils – to add plant-based protein to the soup. As the lentils cook, they soak up liquid which thickens the soup.
- Vegetable broth – to add flavor. I use a low sodium vegetable broth.
- Coconut milk – from a can. This makes the soup extra creamy.
- Seasonings – salt, black pepper, ground ginger and ground nutmeg.
- Toppings – fresh parsley, pepitas, and/or coconut milk are optional to garnish.
- Sugar pumpkins – to serve the soup in. I get small sugar pumpkins from Trader Joe’s.
How To Prepare the Pumpkins
- Prepare the pumpkins by washing and drying them. Cut the top off the pumpkins and scoop out the flesh and seeds (you can save the seeds to roast and garnish the soup with, if desired). Discard the flesh or save for another recipe.
- Place the pumpkins and tops on a parchment lined baking sheet. Brush the insides with olive oil and season with salt and pepper.
- Bake in the oven for about 40-50 minutes (depending on the size of your pumpkins) or until soft but not falling apart. They should still be firm enough to transfer and use as bowls. The exact time will vary depending on the size of the pumpkins, and you may need more/less time, so keep an eye on them.
How To Make Easy Vegan Pumpkin Soup
- Now it’s time to start making the soup. Sauté olive oil, onions, and garlic in a dutch oven or large pot until soft and translucent.
- Add in the pumpkin puree, vegetable broth, coconut milk, red lentils, salt, black pepper, ground ginger and ground nutmeg to the pot. Bring the soup to a boil, then simmer for 25-30 minutes.
- Transfer the soup to a blender and blend until creamy, about 1-2 minutes. Taste the soup and adjust for seasonings. This soup is a bit on the thick side, so if you like it thinner, add a little more vegetable broth.
- Once ready to serve, place the warm pumpkins on a dish and ladle the soup into the baked pumpkins. Garnish with fresh parsley, pepitas, and/or coconut milk. Place the lid back on top of the pumpkin to keep it warm and serve!
Frequently Asked Questions
What type of pumpkin should I use?
Sugar pumpkins or pie pumpkins. These pumpkins are small and round and perfect for serving since everyone gets their own pumpkin!
Do I have to serve the soup in pumpkins?
Not at all! You can make this soup and enjoy it in a regular bowl. Just skip the parts where you bake the pumpkins. You can also follow my Creamy Pumpkin Soup with Crispy Chickpeas recipe.
Is pumpkin soup healthy?
Yes! Pumpkin is high in fiber and potassium and is a great source of vitamins A and C.
Simple & Cozy More Fall Soup Recipes
If you make this recipe, please be sure to leave a comment and ★★★★★ star rating below letting me know how you liked it! This helps others find my recipes. I appreciate your support, as always. xo, Megan
Vegan Pumpkin Soup in a Pumpkin
Ingredients
- 2 small sugar pumpkins
- 2 tbsp olive oil
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 1 15oz can pumpkin purée
- 3 cups vegetable broth
- 1 15oz can coconut milk
- ½ cup red lentils, rinsed and drained
- ¾ tsp salt
- ¼ tsp black pepper
- ½ tsp ground ginger
- ½ tsp ground nutmeg
- fresh parsley, for garnish
- toasted pepitas, for garnish
Instructions
Prepare the pumpkin bowls
- Preheat the oven to 400℉ and line a baking sheet with parchment.
- Prepare the pumpkins by washing and drying them. Cut off the tops of the pumpkins and scoop out the flesh and seeds (you can save the seeds to roast and garnish the soup). Discard the flesh (or save for another recipe).
- Place the pumpkins and tops on the prepared baking sheet. Brush the insides of the pumpkins with olive oil and season with salt and pepper.
- Bake in the oven for about 40-50 minutes, until soft but not falling apart. They should still be firm enough to transfer and use as bowls. The exact time will vary depending on the size of the pumpkins and you may need more/less time so keep an eye on them.
Make the soup
- While the pumpkins are baking, start making the soup. Sauté olive oil, onions, and garlic in a dutch oven or large pot until soft and translucent.
- Add in the pumpkin puree, vegetable broth, coconut milk, red lentils, salt, black pepper, ground ginger and ground nutmeg to the pot. Bring the soup to a boil, then simmer for 25-30 minutes.
- Transfer the soup to a blender and blend until creamy, about 1-2 minutes. Taste the soup and adjust for seasonings. This soup is a bit on the thick side, so if you like it thinner, add a little more vegetable broth.
- Once ready to serve, place the warm pumpkins on a dish and ladle the soup into the baked pumpkins. Garnish with fresh parsley, pepitas, and/or coconut milk. Place the lid back on top of the pumpkin to keep it warm and serve!
Notes
- The serving size will vary depending on the size of your pumpkins. I was able to fill 2 small sugar pumpkins, with about 1.5 cups soup left over (not quite enough soup to fill another sugar pumpkin).