Creamy Pumpkin Soup Recipe

Thanksgiving may have wrapped up, but we have the perfect fall recipe to enjoy with those yummy leftovers! This creamy pumpkin soup is vegan, gluten-free, low fat, and delicious!

Serves 4-5


  • 1 Tbsp. olive oil
  • 1 medium yellow onion, chopped
  • 2 cans 100% pumpkin puree (not pumpkin pie mix)*
  • 2 cups vegetable broth
  • 1 cup oz. pea milk
  • 2 Tbsp. Truvia brown sugar blend
  • 1 tsp. ground ginger
  • 1/2 tsp. cinnamon
  • 1/4 tsp. ground nutmeg
  • 1 tsp. garlic powder
  • 1 tsp. black pepper
  • 1 tsp. onion powder
  • 1 Tbsp. dried leaf oregano
  • 1 Tbsp. dried thyme
  • 1 – 10 oz. frozen riced cauliflower
  • Pumpkin seeds for garnish


  1. Heat olive oil in a large pot over medium-high heat and add onion.
  2. Cook onion for about 3-5 minutes.
  3. Carefully stir in the pumpkin, vegetable broth, pea milk, 1 tablespoon Truvia brown sugar blend, ground ginger, cinnamon, ground nutmeg, garlic powder, black pepper, onion powder, dried leaf oregano, and dried thyme.
  4. Bring to a boil, then turn the heat to low and simmer for about 10 minutes.
  5. Microwave rice cauliflower as directed. Then add to soup, stir and simmer another 10 minutes.
  6. Garnish with pumpkin seeds
  7. Enjoy!

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