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Home / Vegan Pumpkin Soup (Low Cal)

Published: September 16, 2018 | Updated November 13, 2020 | By Harini

Vegan Pumpkin Soup (Low Cal)

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This is a clean pumpkin soup recipe that is simple, fast yet delicious and big on flavors. Creamy, vibrant, rich yet very low in calories devoid of any cream or butter is this best pumpkin soup for you. Serve with some croutons or toasted walnuts as starter or with a toast and salad to make a meal out of it!

Overhead shot of two servings of vegan ow cal pumpkin soup in white soup bowls served wit salt, pepper and olive oil

Pumpkin or yellow pumpkin as we call it in India is one of the healthiest veggie that we should include in our diet. it is a power house of nutrition. It is a good source of vitamin a, c, beta carotene. It also boosts the immune system. In India pumpkin sambar, halwa, chutney recipes along with soup.

The Best Ever Pumpkin Soup That You Will Love

Pumpkin soup is one of the most popular soup recipe across the globe. There are many variations with pumpkin soup recipe. You can make it as a simple home style soup or something exotic too. This is the recipe of easy and delicious soup made with yellow pumpkin.

The best part of the recipe shared here is you can make it one pot or a pressure cooker in 20 flat minutes. If you have a hand blender you can blend soup in the same pot too. This is one of the rich and creamy soup that tastes wonderful without any cream or butter.

This pumpkin soup tastes wonderful on a cold rainy day when had piping hot. Also this is a low cal recipe and suitable for weight watchers too. It tastes very smooth, airy and creamy and just delicious.

Serve pumpkin soup hot with a garnish of toasted walnuts as I did here or with croutons. While serving for toddlers and kids you can add a swirl of sour cream or fresh cream or even a drizzle of hung curd will be good.

Two serving of easy and tasty pumpkin soup served in rustic white soup bowls

Pumpkin Soup Ingredients:

To make this simple pumpkin soup you need 6 ingredients straight. No frills, no fancy ingredients and no complicated steps involved in this recipe.

Yellow Pumpkin– You need pumpkin to make pumpkin soup, no one told you that 🙂 Yellow pumpkin or what we call sweet pumpkin in India is used in this soup recipe. If you don’t have fresh pumpkin you can use canned pumpkin puree.

Olive oil– The fat content of this soup is olive oil. I like to use extra virgin olive oil in my most soup recipes. Olive oil especially works great in this pumpkin soup.

Onion– The flavor for this soup comes from cubed onion and garlic.

Salt and Pepper– Two ingredients we use for seasoning the soup

Water/ Broth– I have used water in this recipe but if you have good veg stock handy, do use it for more flavor.

Which Pumpkin Is Best For Pumpkin Soup?

The star ingredient is yellow pumpkin that is firm and fresh. You can use the regular Indian pumpkin or yellow pumpkin that is not very tender.

In US you can use butternut squash or sugar pumpkins or pie pumpkins also.

Next use good quality olive oil as we are using a very small amount and we need the best.

Can You Add Fresh Cream In This Soup?

You can absolutely add a swirl of fresh cream while serving or just towards the end of making the soup. While the cream is not really necessary to make this soup creamy or thick, a dollop of fresh or sour cream will add some richness. I would recommend adding a dash of cream to this pumpkin if you are making this for guests. Also a swirl of cream would interest the toddlers and kids.

By and far this is the simple and easiest pumpkin soup recipe you will find. Chop, cook, blend, season and serve. 6 ingredients, 4 steps and 20 minutes, how do you like it

How To Serve Pumpkin Soup?

Serve pumpkin soup piping hot with a swirl of sour cream or fresh cream. This is a hearty and creamy soup that you can serve very well as main course. Just serve with some fresh dinner rolls or garlic bread.

You can serve this soup topped with croutons, handful of toasted seeds or nuts also.

Recipe Notes, Variations and Tips:

You can use any squash in this recipe

For Indian flavored pumpkin soup you can use roasted cumin powder, curry powder and turmeric powder for seasoning. Also you can add 1 green chili along with garlic.

To make this soup richer you can use milk or coconut milk to thin down the soup instead of water.

Instead of cream you can serve this soup with a sliver of butter.

More Soup Recipes

easy veg soup

cream of tomato soup

simple tomato soup

roasted pepper soup

veg clear soup

sweet corn clear soup

carrot tomato soup

 

Closeup shot of vegan pumpkin soup served with toasted walnuts garnish in white soup bowl. In the background there is one more serving of pumpkin soup

How To Make Pumpkin Soup Recipe Step by Step

Peel and chop the pumpkin into cubes.

Heat a pressure cooker base with 1 tablespoon olive oil.

Add chopped onions and saute till it turns a bit soft. Add peeled and chopped garlic and saute for a minute.

sauteing onions for pumpkin soup recipe

Now add the cubed pumpkin and saute for 4-5 minutes. Saute well to coat the oil all over the pumpkin.

sauteing pumpkin in olive oil for pumpkin soup recipe

Add just 1/4 cup water and pressure cook for 4 whistles. Let the pressure settle on its own.

Ingredients pressure cooked for making pumpkin soup

Open, let cool for few minutes. Blend into a smooth puree.

blended pumpkin for making pumpkin soup

Return to the same vessel and add 2 to 2.5 cups water.

making pumpkin soup recipe

Season with salt and pepper. Simmer the soup for 3-4 minutes.

seasoning pumpkin soup recipe

Correct seasoning and serve hot with a garnish of micro greens or toasted walnuts or croutons.

ready to serve pumpkin soup

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Pumpkin Soup Recipe

Pumpkin soup recipe-classic and easy

Pumpkin Soup Recipe- low cal, vegan, simple and best

Harini
Best ever pumpkin soup recipe- 6 ingredients, 4 steps and 20 minutes are all you need to make this fall classic pumpkin soup to dunk that toast!
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Soup
Cuisine world
Servings 4
Calories 139 kcal

Ingredients
  

  • 500 grams pumpkin or 2.5 cups cubed pumpkin
  • 1 tablespoon olive oil
  • 1 big onion or 1/2 cup chopped
  • 3 garlic cloves peeled and chopped
  • 2 cups water
  • 1/2 teaspoon pepper powder adjust
  • salt to taste

Optional Finishes

  • 3 tablespoons toasted walnuts
  • croutons
  • 1/2 teaspoon fresh cream for each serving
  • 1/2teaspoon butter for each serving

Instructions
 

  • Peel and chop the pumpkin into cubes.
  • Heat a pressure cooker base with 1 tablespoon olive oil.
  • Add chopped onions and saute till it turns a bit soft. Add peeled and chopped garlic and saute for a minute.
  • Now add the cubed pumpkin and saute for 4-5 minutes. Saute well to coat the oil all over the pumpkin
  • Add just 1/4 cup water and pressure cook for 4 whistles. Let the pressure settle on its own
  • Open, let cool for few minutes. Blend into a smooth puree.
  • Return to the same vessel and add 2 to 2.5 cups water.
  • Season with salt and pepper. Simmer the soup for 3-4 minutes.
  • Correct seasoning and serve hot with a garnish any one of the optional finishes

Notes

Adjust the quantity of water as per desired thickness
You can use white pepper powder for mild flavor

Nutrition

Calories: 139kcal
Tried this recipe? Snap a pic and share 🙂Mention cookclickndevou or tag cookclickndevour
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Shared by Harini

About Harini

I am Harini. The recipe developer, food photographer and chef behind cook click n devour. My aim behind this blog is to provide easy, tried and tested recipes that beginners can cook with confidence. I took keen interest in cooking and took courses on cooking, baking during teens purely out of passion. With a decade of cooking experience I am glad to share my recipes and culinary knowledge with you all here. Stay tuned and happy cooking!
Harini :)

Comments

  1. Savitha says

    February 12, 2019 at 12:11 pm

    5 stars
    I had a bounty of home grown pumpkin and this pumpkin soup is made on repeat mode at home. So easy, quick and especially kids love it a lot. Thank you so much!

  2. sugapriya says

    February 12, 2019 at 12:30 pm

    5 stars
    Love to have pumpkin soup in this cold weather!

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Hello, I am Harini


The chef, author and photograper of cook click n devour.Here I bring to you tried and tested vegetarian recipes with step by step photos and videos to make cooking a pleasure and fulfilling experience. Happy cooking!
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