This vegan pumpkin soup is made with pumpkin purée (homemade or canned), cauliflower, coconut milk, and rich, flavorful spices. Make it in less than 30 minutes in an Instant Pot®! (Oven directions included.)
A few days ago, as I was walking through Trader Joe's I saw something really, incredibly exciting.
Bin after bin of winter squash.
Those bins included-- you guessed it-- pumpkins!
I grabbed as many as I could, and headed home to start cooking.
First, I took the pumpkins and made pumpkin purée, and then I started making my favorite fall food-- soup.
This soup is inspired by my spicy butternut squash soup.
It uses rich spices (like smoked paprika) to enhance the flavor of the pumpkin and coconut milk for a creamy finish.
Best of all, you can make this vegan pumpkin soup in an Instant Pot, and it'll be ready in less than thirty minutes!
If you don't have an Instant Pot, don't worry! There are directions for an oven version of this soup in the recipe card too.
Can I Use Canned Pumpkin?
You sure can!
Use either canned or homemade pumpkin purée for this recipe.
Canned pumpkin tends to have a slightly stronger flavor than homemade pumpkin purée, but both versions will be delicious in this vegan pumpkin soup.
If you're feeling adventurous, or are just really excited by pumpkin season (like me!), try making this Instant Pot Pumpkin Purée before making this soup.
Why Is There Cauliflower in This Pumpkin Soup?
Cauliflower is the secret ingredient!
It makes the soup thick and creamy, no cream required.
Cauliflower also adds an extra layer of flavor to the soup.
Can I Use Regular Paprika Instead of Smoked?
No, they have totally different flavors.
If you don't have smoked paprika, look for it right next to the regular paprika in the spice aisle!
Don't like (or don't have) smoked paprika? Try using Old Bay seasoning, garam masala, or berbere spice instead.
How to Make Vegan Pumpkin Soup in an Instant Pot
Start by steaming the cauliflower and garlic.
Start by putting a steamer basket inside your Instant Pot.
Add cauliflower florets, about three cloves of garlic, and water.
Shut the lid, turn the machine on, switch the steam valve to sealing, and press pressure cook/manual.
Some model Instant Pots have a pressure cook button, and others have a manual button. They do exactly the same thing.
Next, set the pressure level to high and the timer for two minutes.
It will take about six minutes for the pressure to build, and then a count-down timer will start.
When the Instant Pot finishes counting down, use a long-handled spoon to quick-release the pressure by moving the valve switch from sealing to venting.
Hot steam will burst out, and when it’s finished, the pressure indicator pin on the lid will drop down.
Open the lid.
Remove the cauliflower, and set it aside.
Discard the water from the Instant Pot, and set aside the steamer basket.
Next, press the sauté button.
Add olive oil, onions, and the spices.
Cook until the onions are softened and the spices are fragrant.
Next, add the pumpkin and cauliflower.
Add the coconut milk.
Next, blend the soup until it's creamy.
I used a Cuisinart immersion blender, but you could also ladle the soup into a blender basin.
Finally, continue to use the sauté feature until the soup is hot.
Dig into this vegan pumpkin soup right away, or store it in the fridge or freezer until later!
Want more Instant Pot ideas? Check out all of my Instant Pot recipes, and then check out my friend Julia's Instant Pot recipes on her site Imagelicious!
Vegan Pumpkin Soup with Cauliflower
Equipment
Ingredients
- ½ cauliflower head (medium sized), broken into florets
- 3 garlic cloves, peeled
- 1 cup water Omit for oven version
- 1 tablespoon olive oil Plus a little more for the oven version
- 2 onions, thinly sliced
- 1 ½ teaspoons sea salt, to taste
- ½ teaspoon red pepper flakes Add more for a spicier soup
- 1 teaspoon smoked paprika
- 15 ounces pumpkin purée (homemade or canned)
- 2 cups coconut milk, plus more if desired Use coconut milk from a carton, not a can
- pepita seeds, to serve (optional)
Instructions
Instant Pot Directions:
- Add a steamer basket to the Instant Pot. Add the garlic and cauliflower.
- Seal the lid and turn the steam valve to the sealing position.
- Set Instant Pot to pressure cook/manual, high pressure. Set the cook time for 2 minutes.
- The Instant Pot will take about 6 minutes to come to pressure, and then will start counting down the cook time. As soon as it beeps to let you know the cook time has finished, carefully quick-release the pressure by using the handle of a long spoon (I use a wooden spoon) to turn the steam valve to venting.Tip: Quick-release can be messy-- the vent will let loose some liquids with the steam. Lay a kitchen towel over the top to keep your kitchen clean.
- Wait for the steam to escape and the pin to drop down. Then, carefully remove the lid.
- Carefully remove the steam basket (it will be hot!), and drain any leftover liquid out of the Instant Pot.
- Press the sauté button. Leave the adjustable temperature setting at normal.Add the olive oil, onions, salt, red chili flakes, and smoked paprika.
- Cook until the onions are softened and the spices are fragrant, about 5 minutes.
- Add the cauliflower, pumpkin and coconut milk.
- Use an immersion blender to blend the soup, or ladle into a blender basin (working in batches if needed), and blend until smooth.If the soup is too thick, add a little more coconut milk. Taste soup, and add more salt if needed.
- Continue to use the sauté setting to warm the soup until hot.
- Serve immediately with pepita seeds (if desired). Store leftover soup for up to 4 days in an air-tight container in the fridge, or freeze for up to two months.
Oven Directions:
- Preheat oven to 350°F.
- Place cauliflower and onions on a baking sheet. Drizzle with 1 TB olive oil, and sprinkle with salt, red pepper flakes, and smoked paprika.Set garlic cloves on a piece of aluminum foil. (The foil should be large enough to fold around the garlic.) Drizzle oil on the garlic and sprinkle with salt.Put both the baking sheet with the vegetables and the aluminum packet of garlic in the oven.Roast for about 35 minutes, until the veggies are tender.
- Add the cauliflower, onion, and garlic to a soup pot along with the pumpkin and coconut milk. Use an immersion blender to blend the soup, or ladle into a blender basin (working in batches if needed), and blend until smooth.If the soup is too thick, add a little more coconut milk. Taste soup, and add more salt if needed.
- Heat soup over medium heat, stirring often, until hot.
- Serve immediately with pepita seeds (if desired). Store leftover soup for up to 4 days in an air-tight container in the fridge, or freeze for up to two months.
Gloria says
I am such a pumpkin lover. This soup looks delicious. Perfect for the cold and wet weather we are going to get this week. I could eat this all year long!
Lisa says
This is such a fun and DIFFERENT take on the standard winter squash soup. The cauliflower sounds like a delicious inclusion. The coconut milk sounds like it would add so much dimension and I love that you've also thought about a little kick with the red pepper flake. I can just imagine this soup dancing over my tongue. Heading to Trader Joe's NOW.
Tina says
I LOVE the idea of using cauliflower to make a soup creamy, it's quite brilliant really. The smoked paprika and coconut milk is really calling to me. Thanks for sharing this, it looks amazing. Definitely saving this for later!
Sandra Shaffer says
Too funny! I just picked up a sugar pumpkin from Trader Joe's too. I was wondering what to make for this and found your recipe. So easy to make pumpkin soup in an Instant Pot, and delicious! Made this for dinner and had some leftover to bring to work for lunch!
Sarah Trenalone says
Those TJ pumpkins are irresistible!! I’m glad you loved it- thanks for letting me know!
Lori says
This is SO. GOOD. I now have the perfect dish to take to Thanksgiving dinner. Thank you for sharing it!
Carmy says
I'mma need a bowl of this ASAP. There are SO many pumpkins in my grocery store right now and I'm dying to make something pumpkin-y because it's fall and I'm basic like that lol. I also have like 100 cans of coconut milk because they were on sale for 50 cents so this is perfect.
Marisa Stewart says
I know what you mean about getting excited with Trader Joe. I love going into the store. I tried your recipe and I really liked the taste of the coconut milk. This is really an easy recipe and one I'll be making again.
Dana says
This is so wonderfully thick and creamy! Love the addition of cauliflower, too. I've never mixed the two before. Nothing beats a warming soup like this once fall weather hits. We finally got some (well, fall for NC, lol). Can't wait to dig in!
Sarah Trenalone says
Thanks Dana! I love adding cauliflower to any kind of squash soup- it's so good together!!