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Who knew that pumpkin and tomato would be a match made in heaven?
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.
Benefits of Pumpkin
Pumpkin is loaded with vitamin A, which is thought to be 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
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 teaspoons 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
- 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.
Nutrition
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!
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Reader Feedback: What’s your favorite soup?
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?
Megan Gilmore
Here’s how I make pumpkin puree at home: https://detoxinista.com/2012/11/how-to-roast-a-whole-pumpkin-homemade-pumpkin-puree/
Daniel Garrison
This recipe sounds AMAZING and I want to make it this weekend. Question: When you say coconut milk, do you mean the dairy substitute (similar to soy milk, almond milk, oat milk, etc.) or do you mean the thick canned coconut milk used in Tai food etc? Thanks!
Megan Gilmore
I used the full-fat canned coconut milk.
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.
Megan Gilmore
Thanks for sharing!
laura
What is “strained tomato?”
Cherry
Loved this soup! Can it be frozen?
Leslie Zanetti
Delicious! Quick and easy for soup and sandwiches dinner.
Trish
Made this today and it’s so easy and so yummy!!! Ate it as soup today and can’t wIt to use the leftovers as pasta sauce.
MICHELE MCCAMBRIDGE
I don’t understand what is meant by strained tomatoes
Do you cook purée and strain them?
Megan Gilmore
Strained tomatoes is a product I buy at the store– it has the texture of a smooth tomato sauce, without any added seasoning. I typically find Pomi brand or Bionature brand at the store.
Jordan
I used fresh acorn squash instead of pumpkin, fresh garden tomatoes, turmeric, salt, cinnamon, maple syrup. Tasted delicious.
Jamie Amin
I made this with slight modification of adding Cheyenne pepper and basil. Delicious 😋
Amber
Ha! I was just getting on here to ask if you could make a soup based on your Tuscan Pumpkin Pasta Sauce because I find myself eating it by the spoonful out of the jar. So happy to find you already did!
Monica D Lee
I used Agave instead of syrup. Also I put everything in my Vitamix, chopped fresh tomatoes, garlic, dried onion, cinnamon, some lemon basil, almond milk (what I had), sage, lemon juice. I eliminated the water since I had fresh tomatoes.
Delicious!!!
Julie
This soup is rich and bright and delicious!
countrymouse
I could make this from my pantry! Since I keep a can of coconut milk in the shelf. Like another reviewer i too used Chinese five spice (because I hardly use it otherwise!) but followed the rest of the recipe exactly. Making eight servings conveniently uses the whole can of pumpkin and tomatoes and Believe me you’ll want to eat this more than once! Thank you.