This gluten-free pumpkin soup is a cozy autumn staple—dairy-free by default and easy to make vegan if you prefer.
About This Pumpkin Soup Recipe
I’ve loved pumpkin soup for years—my aunt made a rich version for Thanksgiving that I always looked forward to. The problem was that the traditional version was heavy and upset my stomach, so I developed a lighter, digestion-friendly adaptation that still captures the warm, comforting flavors of pumpkin.
This recipe trims the richness while keeping the taste: savory onions and garlic, warming spices, pure canned pumpkin, and a splash of unsweetened coconut milk for creaminess without dairy. It’s simple to prepare, makes a generous batch for sharing, and works well for people who need gluten-free, dairy-free, or vegan options.
Ingredients You Will Need
Extra virgin olive oil: For sautéing the onions and forming the flavor base.
Onion: A white or yellow onion, chopped. Sweet yellow onions add a milder, sweeter note.
Garlic: Two cloves, smashed to release flavor. They’ll be blended into the soup so you won’t encounter whole cloves in the final bowl.
Spices: Curry powder, salt, ground coriander, and a pinch of red pepper flakes. These add warmth and depth to complement the pumpkin.
Chicken or vegetable broth: Use a gluten-free broth. Choose low-sodium if you want tighter control over salt. Use vegetable broth to keep the soup vegan.
Canned pumpkin: 100% pure canned pumpkin (not pumpkin pie filling).
Unsweetened canned coconut milk: Adds creaminess without dairy, and is gentler on digestion for many people.
How To Make Gluten-Free Pumpkin Soup
This soup is quick and straightforward. Heat olive oil in a medium pan over medium heat and sauté the chopped onions until soft, about 5–7 minutes. Add the smashed garlic and spices and cook for about one minute to bloom the flavors.
Pour in the broth, bring to a gentle boil, then reduce the heat and simmer uncovered for 15–20 minutes. Stir in the canned pumpkin and coconut milk, cook for another 5 minutes, then remove from heat.
Blend the soup until smooth using an immersion blender right in the pot, or let it cool slightly and blend in batches in a countertop blender. Total time is about 35–45 minutes from start to finish.
Can I Make This Dairy-Free?
Yes—this recipe is naturally dairy-free. Garnish with a dairy-free sour cream if desired.
Can I Make This Vegan?
Absolutely. Substitute vegetable broth for chicken broth and use dairy-free garnishes.
What Should I Use To Blend The Soup?
An immersion blender is the easiest and safest option because you can blend hot soup right in the pot. If you don’t have one, let the soup cool before transferring to a blender and work in batches.
What If I Want To Make More Soup?
This recipe yields about 6 cups. It scales easily—double or triple the ingredients to make larger quantities.
How To Serve Pumpkin Soup
Serve warm with a dollop of sour cream or dairy-free alternative, a sprinkle of chopped chives, and gluten-free croutons. It pairs beautifully with a grilled cheese sandwich on gluten-free bread or simply with crusty gluten-free bread for dipping.
How To Store Pumpkin Soup
Store cooled soup in a sealed container in the refrigerator for 4–5 days. To freeze, portion into freezer-safe containers for up to 3 months. Thaw in the refrigerator and reheat gently on the stove over medium-low heat.
Gluten-Free Pumpkin Soup
Gluten-Free Pumpkin Soup
6 cups
15 minutes
25 minutes
45 minutes
A cozy, comforting fall soup—dairy-free with an easy vegan option.
Ingredients
- ¼ cup extra virgin olive oil
- 1 cup chopped yellow onion
- 2 garlic cloves, crushed
- 1 teaspoon curry powder
- ½ teaspoon salt
- ¼ teaspoon ground coriander
- ⅛ teaspoon red pepper flakes (optional)
- 3 cups gluten-free chicken or vegetable broth
- 1 (16 oz) can pure pumpkin (NOT pumpkin pie filling)
- 1 cup unsweetened canned coconut milk
- Sour cream or dairy-free alternative, gluten-free croutons, chopped chives for garnish
Instructions
Heat the olive oil in a medium pan over medium heat. Add the chopped onion and garlic cloves and sauté 5–7 minutes until soft, lowering heat if needed. Add curry powder, salt, coriander, and red pepper flakes; stir 1 minute until fragrant.
Pour in the broth and bring to a gentle boil. Reduce heat and simmer uncovered for 15–20 minutes. Stir in the canned pumpkin and coconut milk and cook 5 more minutes. Remove from heat and blend until smooth with an immersion blender, or cool slightly and blend in batches in a countertop blender.
Serve warm topped with sour cream or a dairy-free alternative, chopped chives, and gluten-free croutons if desired. Enjoy!
Notes
Dairy-free: The soup is dairy-free; use a dairy-free sour cream for garnish if desired.
Vegan: Make it vegan by using vegetable broth.
Storage: Refrigerate in a sealed container for up to 4–5 days or freeze up to 3 months. Thaw in the fridge and reheat on the stove.
Nutrition Information
Yield 6
Amount Per Serving
Calories 155
Total Fat 11g
Carbohydrates 13g
Protein 3g
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