Vegan Creamy Pumpkin Tomato Soup

Who knew that pumpkin and tomato would be a match made in heaven?

creamy-pumpkin-tomato-soup

This savory soup was inspired by my Vegan Tuscan Pumpkin Pasta Sauce. That sauce is so delicious, I want to eat it with a spoon. Hence, why I turned it into a soup.

If you’ve ever tried Nordstrom’s famous tomato soup, the flavor of this soup is reminiscent of that, while being entirely dairy-free. Of course if you enjoy dairy, this is the perfect soup for dipping a grilled cheese into, or practically any sandwich, for that matter.

What I love about this soup is that it’s a breeze to throw together and has a velvety texture without the need for heavy cream. Pumpkin is loaded with vitamin A, which is great for eye health, the antioxidant beta carotene, which may help to prevent cancer, and potassium, to help with muscle recovery after a workout. Paired with tomatoes, which are a great source of vitamin C, iron, and lycopene, which might reduce your risk for heart disease, this soup is a healthy addition to any meal.

As an added bonus, you can always use any leftovers as a dip or pasta sauce.

Vegan Creamy Pumpkin Tomato Soup
Serves 4

Ingredients:

1 teaspoon extra virgin olive oil
1/2 yellow onion, chopped
1 clove garlic, minced
1 cup strained tomato
1 cup pumpkin puree
1 1/2 cups water
1 1/2 tesapoons salt
1/2 teaspoon cinnamon
1 tablespoon maple syrup
1 teaspoon fresh minced sage, plus extra for garnish
1 teaspoon fresh lemon juice
1/2 cup coconut milk

Directions:

Heat the olive oil in a large pot over medium heat and sauté the onion until tender, about 8 minutes. Add in the garlic and sauté until fragrant, about one more minute.

Transfer the cooked onion and garlic to a blender and add in the tomato, pumpkin, water, salt, cinnamon, maple syrup, and sage. Blend until completely smooth, then return the soup to the large pot and bring the liquid to a boil. Once boiling, lower the heat and stir in the lemon juice and coconut milk. Adjust any seasoning to taste and serve warm. Leftovers can be stored in an airtight container in the fridge for up to 5 days.

vegan-tomato-soup

5.0 from 6 reviews
Vegan Creamy Pumpkin Tomato Soup
Author: 
Serves: 4
 
A creamy tomato soup that has a fall-inspired twist with pumpkin and cinnamon.
Ingredients
  • 1 teaspoon extra virgin olive oil
  • ½ yellow onion, chopped
  • 1 clove garlic, minced
  • 1 cup strained tomato
  • 1 cup pumpkin puree
  • 1½ cups water
  • 1½ tesapoons salt
  • ½ teaspoon cinnamon
  • 1 tablespoon maple syrup
  • 1 teaspoon fresh minced sage, plus extra for garnish
  • 1 teaspoon fresh lemon juice
  • ½ cup coconut milk
Instructions
  1. Heat the olive oil in a large pot over medium heat and sauté the onion until tender, about 8 minutes. Add in the garlic and sauté until fragrant, about one more minute.
  2. Transfer the cooked onion and garlic to a blender and add in the tomato, pumpkin, water, salt, cinnamon, maple syrup, and sage. Blend until completely smooth, then return the soup to the large pot and bring the liquid to a boil. Once boiling, lower the heat and stir in the lemon juice and coconut milk. Adjust any seasoning to taste and serve warm. Leftovers can be stored in an airtight container in the fridge for up to 5 days.

Note: I can’t predict how substitutions will turn out, so if you try something different please leave a comment below letting us all know what you tried. Because this is a soup recipe however, you can simply taste as you go until the flavor and texture are perfect for you– so feel free to experiment!

Reader Feedback: What’s your favorite soup? 

Share:
Meet Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned certified nutritionist consultant, trying to make healthy living as easy as possible. I believe in eating delicious whole foods on a regular basis to help naturally support the body’s detox organs— no juice fasting required. (Unless you want to!) If you make one of my healthy recipes, tag @detoxinista on Instagram or Facebook so I can see!

16 thoughts on “Vegan Creamy Pumpkin Tomato Soup

  1. Lindsey

    I was JUST pondering what else I could use that Tuscan Pumpkin Pasta Sauce on, because it is amazing! Thanks for being a step ahead of me! Can’t wait to try this soup.

    Reply
  2. Daryl

    Totally planning on making this soup this weekend! One question: What are strained tomatoes? I Googled it and the results that came back only confused me more. I mainly shop at Trader Joe’s, and have never noticed a product with that descriptor. If I go to Whole Foods or Ralphs will I find it, or is there another name that I should be on the lookout for? Thank you for giving me another excuse to use pumpkin!

    Reply
    1. Megan Gilmore Post author

      I buy my strained tomatoes at Whole Foods; they usually carry two brands of them– Pomi or Bionaturae. Here’s what the Pomi package looks like: http://amzn.to/2fSTqI3 (I think that’s the most commonly found brand.)

      Reply
        1. Megan Gilmore Post author

          You could probably use an equivalent amount of diced tomatoes (just make sure there are no added ingredients). If you want a smooth sauce, you’ll have to blend it before or after cooking.

          Reply
  3. Kelsey McGie

    So very tasty! Thank you for sharing! I also added cauliflower (trying to incorporate more vegetables into my diet) and it turned out great! I just had to add a little more coconut milk. Again, thank you for sharing this delicious recipe!

    Reply
  4. Joey

    Hi. Looks really good. But they don’t sell pumpkin puree where I live (Australia). Could I boil a cup of pumpkin instead?

    Reply
  5. Fatima

    I had no idea that pumpkin, tomato, and coconut would taste so great together. Yum. I was inspired by the coconut milk to sub a hefty pinch of Chinese Five Spice powder for the cinnamon.

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: