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Vegan Creamy Pumpkin Tomato Soup

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

bowl of creamy pumpkin tomato soup with a spoon

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.

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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.

bowl of creamy pumpkin tomato soup with a spoon

5 from 7 votes
Vegan Creamy Pumpkin Tomato Soup
Prep Time
10 mins
Cook Time
1 min
Total Time
11 mins
 
A creamy tomato soup that has a fall-inspired twist with pumpkin and cinnamon.
Course: Soup
Servings: 4
Calories: 106 kcal
Author: Detoxinista.com
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
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.
Per Serving: Calories: 106, Fat: 7g, Carbohydrates: 10g, Fiber: 2g, Protein: 1g

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? 

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Comments

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.

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!

    Megan Gilmore

    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.)

      Jenny

      Is there a good substitute for strained tomatoes if one does not have them?

        Megan Gilmore

        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.

          Jessica

          the diced tomatoes- can they be raw or should I sautee them first? Thanks!

Anne

Ridiculously delicious

    Megan Gilmore

    I’m so glad you enjoyed it!

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!

    Megan Gilmore

    I’m so glad you enjoyed it!

Iga @ Dietmap

I’ve never seen a recipe mix tomato and pumpkins before 🙂

Iuliana

Really delicious soup, perfect for this time of the year!! Love it!

Joey

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

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.

Angie

This soup is ammmmaaazzzingg!

Sharen

Looks really good!

Staci

OMG!!!!! This is seriously good soup. It was very easy and quick to make. I’m not a big fan of cinnamon, so I omitted that ingredient and increased the garlic. Yum Yum.

Marla

I’m on the Whole30 and the maple syrup is a no-no. Can I do without it? Or will the soup lose a necessary dimension?

    Megan Gilmore

    It’s definitely better with it, flavor wise, but I think if your taste buds adjust to being sugar-free during your whole 30, it might be okay without it. Or maybe you could try adding something like an apple for sweetness?

Emme Zedde

Perfect as per recipe, it came out beautifully, very tasty. Thanks,

C&m.

I dreamed this one up cooked it and loved it at dinner with my wife I then found this site so I’ll share my version.
1/4 jap pumpkin
2 orange carrots
2 potatoes
Plenty fresh garlic 1 knob Spanish I used
1 Onion
2 fresh Jalapeno chillies mild
Himalayan salt to taste

Cooked it all in electronic pressure cooker 6 minutes with stainless steel inner pot no teflon here!!! blended with stick blender … you’ve gotta love one pot recipie.

Smoothed it out with half quart or 600mls buttermilk could have used coconut cream No extra heat.

Yum more than enough for 3 adults.made about 2.5 litres served it up with spinach leaves in the bottom of the soup bowls.

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