Pumpkin Tomato Soup (Dairy-Free!)

pumpkin tomato soup served in a white bowl with a grilled cheese wedge.

Pumpkin Tomato Soup (Dairy-Free!)

Course: Soup

Cuisine: American

Keyword: pumpkin tomato soup

Prep Time: 10

Cook Time: 20

Total Time: 30

Servings:

Calories: 163kcal

Author: Megan Gilmore

This Pumpkin Tomato Soup is a Fall-inspired twist on classic tomato soup. It's made with canned pumpkin and diced tomatoes, so minimal chopping is required, and it has dairy-free creaminess thanks to a splash of coconut milk. (But heavy cream works, too.) With hints of cinnamon and sage, it's ultra-flavorful and ready to eat in less than 30 minutes.

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Ingredients

1 tablespoon extra virgin olive oil
1 small yellow onion , chopped
2 garlic cloves , minced
1 teaspoon cinnamon
½ teaspoon ground sage (or freshly minced)
⅛ teaspoon cayenne pepper (omit for no spice)
1 (15 oz) can diced tomatoes (don't drain)
1 (15 oz.) can pumpkin puree
2 cups water
2 teaspoons fine sea salt
2 tablespoons maple syrup
½ cup coconut milk

Instructions

Heat the olive oil in a 4-quart pot over medium-high heat and sauté the onion until tender, about 8 minutes. Add the minced garlic, cinnamon, sage and sauté until fragrant, about one more minute.
Pour 1 cup of the water into the pan and scrape the bottom with a spatula, just to make sure no spices stick. Then transfer this mixture to a high speed blender.
Add the canned tomatoes, pumpkin, remaining 1 cup of water, salt, and maple syrup to the blender. Then secure the lid and blend until smooth, about 60 seconds.
Pour the blended soup back into the pot and heat it up over medium-high heat. Stir often, so the heat is distributed evenly. Once the soup is starting to bubble, stir in the coconut milk. Taste the soup and add extra salt and black pepper, as desired. (I usually add ¼ teaspoon each of salt and black pepper.)
Serve warm as soon as you're happy with the flavor. This pairs perfectly with a grilled cheese for dunking, or you can add roasted chickpeas for a crunchy topping.

Notes

Nutrition information is for approximately 1 heaping cup of soup, assuming you get about 6.5 cups total from this recipe. This is automatically calculated using an online ingredient database, so it's just an estimate, not a guarantee. Use your ingredients at home for a more accurate total.

Coconut Milk Note: I use this to keep the recipe dairy-free, however regular heavy cream will work just as well. If you use another type of milk, like almond milk, the soup won't have the same rich texture, but it should still taste good.

Blending Note: You'll notice I direct you blend the soup before it gets hot. This is because I don't like to blend hot liquids in plastic when I can avoid it. You can use an immersion blender directly in the pot if you prefer.

Nutrition