This perfect fall dairy free pumpkin soup is the best meal to kick start the flannel and falling leaves season. It is a warming but not sweet or spicy soup. Vegan, top 8 allergen free, dairy and gluten free this curried pumpkin soup is perfect for a meal on a chilly day or as a soup starter for thanksgiving or autumnal dinner parties.
Jump to:
- Why We Like This Dairy Free Pumpkin Soup Recipe
- Ingredients
- The Ingredient Low Down
- Instructions/ Directions and Tips for Making Dairy Free Pumpkin Soup
- Substitutions
- Variations /Adaptations
- Equipment
- Like This Recipe? Sign up to our Newsletter so you never miss a recipe.
- Storage and Reheating Instructions
- Storage
- Top Tip
- What To Serve With
- Other Recipes You May Enjoy
- 📖 Recipe
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Why We Like This Dairy Free Pumpkin Soup Recipe
This dairy free pumpkin soup is one of our favourite fall soups. It has all the warming flavours our family loves when the weather starts to drop in temperature. Unlike the pumpkin spice craze this soup is savoury and not sweet at all.
We got the inspiration for this recipe when we had pumpkins left over that we were going to make into pie. We looked at our Roasted Cauliflower Soup for inspiration and experimented with our extra pumpkins to make it a vegan curried pumpkin soup.
Ingredients
- Whole Pumpkin
- Russet Potatoes
- Medium Onion
- Shallot
- Garlic
- Fresh Ginger
- Curry Powder
- Garam Masala
- Smoked Paprika
- Vegetable Broth
- Coconut Cream
- Salt and Pepper
See recipe card for quantities.
The Ingredient Low Down
Whole Pumpkin
An eating pumpkin works best rather than a decorating one in this dairy free pumpkin soup recipe. It doesn't need to be as sweet as the ones used to make the pumpkin for pie filling but should have a fair amount of flesh.
A whole pumpkin works best for roasting and gives a deeper, fuller , and nuttier flavour. However you can replace the pumpkin with 3 cups (21 fluid ounces) of pureed canned pumpkin. Ensure it is pure thick canned pumpkin and not pumpkin pie filling which has sugar and spices.
Curry Powder, Garam Masala, Smoked Paprika, Salt and Pepper
Spices to flavour the vegan curried pumpkin soup. When cooking for those with allergies it may seem over cautious but spices, including salt and pepper should be verified for cross contact with allergens.
We have been seeing more and more spices being processed in plants with dairy, wheat and other allergens, and "may contain" warnings are voluntary. Always contact the manufacturer with cross contact concerns and questions.
Russet Potatoes
Russet potatoes are a really starchy potato. There are other starchy potatoes like Yukon gold or Idaho. They work best in soups like this vegan curried pumpkin soup recipe as the natural starch in them helps to thicken the soup as the potatoes cook down.
Other potatoes can be used like red, or new potatoes but the soup may not be as thick as when a starchy potato is used. The others tend to be more waxy and will keep their shape, be high in moisture but low in starch.
Onion, Shallot, Garlic
Shallots are milder than onions and in this dairy free pumpkin soup recipe will give a bit more onion flavour without the dish being overwhelmingly oniony. We prefer white onions or a sweet vidalia in this recipe but yellow onions will also work well. Red onions are not the best in this recipe.
Fresh garlic and onions are the best. They will give a much fuller flavour than powdered onion or garlic.
Fresh Ginger
Fresh ginger is best for this pumpkin soup without cream recipe. The powdered ginger will not give the right flavour or depth to the soup.
Vegetable Stock
We make our own vegetable stock from off cuts of vegetables we store in the freezer until we get enough but store bought stock is great to use in this recipe. Ensure the store bought is safe for your allergies, especially with soy and wheat allergies.
The purchased stock is a great way to save time and energy while homemade from veggie scraps is a great way to save money and lower food waste, if you have time.
Coconut Cream
In our soups we prefer coconut cream over coconut milk. It is generally found in cans and in the international foods aisles in our grocers. If it isn't available chill the coconut milk cans in the fridge overnight to separate the cream from the milk or liquids. Using only the solids will give a creamier and thicker soup in this pumpkin soup recipe dairy free.
Non-coconut based plant creamers can be used as a non dairy opt in to replace the coconut, if desired.
Instructions/ Directions and Tips for Making Dairy Free Pumpkin Soup
For Roasting the Pumpkin:
1- Cook pumpkin at 350°F on a parchment lined baking sheet- this can be done in advance.
2- Cut sweet pumpkin in half or wedges,
3- Remove seeds - Roast them later for a snack or garnish.
4- Coat the pumpkin flesh with olive oil.
5- Bake in the oven for 30-45 mins until fork tender.
6- Let cool and remove pumpkin skins.
7- Cut into large cubes. Set aside. If meal prepping or looking to freeze the pumpkin for a later meal, store the cooked pumpkin in the fridge for up to 2 days or freeze the cubes.
For the Soup:
1- In a large pot on medium heat cook the dried spices dry for 1-2 mins. Add oil
2- Once oil is warmed, sautée fresh ginger, shallots and garlic until translucent. Approximately, 4-5 minutes.
3- Deglaze with veg broth slowly adding it while stirring, until all the broth has been added.
4- Add potatoes and pumpkin, cook on medium heat for 20 mins until the potatoes are cooked through. Check with a fork to see if the potatoes are tender.
5- Purée soup with an immersion blender, until smooth.
6- Add coconut cream and salt and pepper.
7- Bring the soup up to temperature and serve.
Hint: Other squashes than pumpkin can be used in this recipe like acorn or butternut squash.
Substitutions
Canned Pumpkin
Replacing the roasted pumpkin with canned pumpkin will change the flavour slightly. The dairy free pumpkin soup will not have as deep of a flavour as the fresh roasted pumpkin but it will work. To properly replace the whole pumpkin about fluid ounces (fl oz) will be needed, about 3- 8 oz cans.
The canned pumpkin should be a thicker variety, some are really thin and will need to be cooked down longer to get the desired consistency. We prefer the E.D. Smith brand of canned pure pumpkin. Do not use pumpkin pie filling that has been sweetened or spiced, it will not work, it would need to be solely pureed pumpkin plus preservers in the cans.
Coconut Free
To make this dish safe for coconut allergies replace the coconut cream with a heavier plant cream that is soy free and nut free. Oat based creams like the ones from Oatly are gluten free and thicken nicely in this pumpkin soup without cream. Use an unsweetened and unflavoured kind, the fuller fat ones are perfect for this dish.
Country Crock has come out with a plant based creamer that is great in soups. It is lentil based but always check ingredients in products and with the manufacturer to ensure they are safe for you.
Chicken Broth
The way this recipe is written it is vegan. To add a bit of protein and chicken flavour switch out some or all of the broth with chicken broth or stock. Either homemade or safe store bought varieties will work.
Sweet Potatoes/Yams/Cauliflower
Use yams or sweet potatoes in place of russet potatoes. They will give the soup a sweeter taste though as they are higher in sugar. To keep the taste and avoid a sweeter soup use an equal amount of chopped cauliflower in place of the russets and boil. For the best taste use ⅔ cauliflower and ⅓ sweet potatoes/yams.
Variations /Adaptations
- Spicy - add in ¼ teaspoon cayenne pepper with the smoked paprika.
- Sweet - Replace the spices with 1 teaspoon cardamom seeds out of the pods and ¼-½ C brown sugar. Switch out the broth for an equal amount of water. Instead of russets use the same amount of sweet potatoes. A dusting of nutmeg and cinnamon as garnish will give a sweet soup rather than a savoury one.
- Creamier - add a second can of coconut cream and simmer for another 10 mins to have a creamier soup with less of a pumpkin flavour.
- Acorn Squash, Spaghetti Squash, Butternut Squash - In place of pumpkin, roast and use any of these squashes. The acorn and butternut are the most traditional. The spaghetti squash may not puree entirely and leave noodle-like strings that are edible in the soup.
Equipment
A spoon to remove the seeds and a knife and cutting board to prep the pumpkin and soup ingredients.
Cookie sheet with sides or a large glass casserole dish with parchment paper to line the dish used to roast the pumpkin.
A large soup pot and utensil to stir the ingredients and soup as they cook. Utensils that can scrape the bottom are the best to get all the bits from sauteing the onions and garlic off the bottom of the pot.
The immersion blender is the best way to puree or blend the soup as it can be done very carefully off the heat. If a standing blender or a high speed blender is used the soup must cool completely as it is dangerous to put hot liquids in a traditional blender.
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Storage and Reheating Instructions
Storage
The dairy free pumpkin soup can be prepped ahead and stopped after the roasting and cutting of the pumpkin. The squash can be frozen or chilled at this point and the soup finished 1-2 days later if kept in the fridge.
-Fridge
Stored in a sealing container the vegan curried pumpkin soup will keep for up to 3 days.
-Freezer
Once made the soup will keep for up to 2 months in the freezer, with the coconut milk in it.
Reheating
Before reheating fully thaw the dairy free pumpkin soup to ensure proper and safe heating.
-Stove Top
On the stove in an appropriate sized pot pour in chilled soup. A small amount of water may be added to thin the soup out from chilling. Usually ¼-⅓ of a cup of water per portion of soup. Over medium heat bring the soup to a simmer. Let it simmer for 5 minutes minimum but enough to boil off any excess water added until the soup is the same consistence as the fresh soup before serving.
Top Tip
Roast the pumpkin ahead of time to save loads of time when making this soup. For meal prepping this tip works really well and will speed the cooking of the meal up considerably on the day of serving. The dairy free pumpkin soup can also be made the day ahead of parties and gatherings where it will be served. If the pumpkin is pre-roasted the soup will be ready in under 30 minutes.
The pumpkin can be roasted in the fall, cubed, portioned out, and frozen for up to 4-6 months if stored in a sealed container. This will extend the season in which the soup can be served and eaten into the darker winter months.
What To Serve With
This perfect autumn soup is best served as a main course with a side salad or a gluten free roll or bread. We like the Carbonaut gluten bread and the Little Northern Bakehouse Rolls.
Curried Pumpkin soup is also a fantastic side dish or starting course for autumn and early winter dinners. To wow, garnish it with a swirl of oat based creamer or coconut cream and a few roasted green pumpkin seeds, also called Peptias.
For a fun Halloween party, heat the soup on the stove and keep it hot in a slow cooker on low for up to 3 hours. We often serve soups at gatherings as a food option. This pumpkin soup is not only top allergen free, gluten and dairy free but also vegan so it is perfect for parties with various dietary restrictions.
Other Recipes You May Enjoy
📖 Recipe
Dairy Free Pumpkin Soup - DF/GF, Vegan, Top 8 Free
Print Recipe Pin Recipe Add to Collection Add to Shopping ListEquipment
- Spoon to remove the seeds
- Knife and Cutting Board
- Parchment paper
- Cookie Sheet with Sides or a large glass Casserole Dish
- A Large Soup Pot
- Utensil to stir
- Immersion Blender
Ingredients
For Roasting the Pumpkin:
- 3 Pounds Whole Pumpkin with the skin on
- 1 Tablespoon Olive Oil
For the Soup:
- 1.5 Tablespoon Curry Powder
- 1 teaspoon Garam Masala
- 2 teaspoon Smoked Paprika
- 1.5 Tablespoon Olive Oil
- 1 Medium Onion finely diced
- 1 Shallot finely diced
- 1.5 Tablespoons Fresh Ginger grated
- 4 Cloves Garlic minced
- 4 Cups Vegetable Stock
- 3 Large Russet Potatoes peeled and diced large
- 1 14 Ounces Coconut Cream, can
- 1-2 teaspoon Sea Salt
- ½-1 teaspoon Pepper
Instructions
For Roasting the Pumpkin:
- 1- Cook pumpkin at 350°F on a parchment lined baking sheet- this can be done in advance- cut sweet pumpkin in half or wedges, remove seeds (roast them later for a snack or garnish) and coat pumpkin flesh with olive oil. Bake in the oven for 30-45 mins until fork tender. Let cool and remove pumpkin skins. Set aside.
For the Soup:
- In a large pot on medium heat cook the dried spices dry for 1-2 mins. Add oil
- Once oil is warmed, sautée fresh ginger, shallots and garlic until translucent. Approximately, 4-5 minutes.
- Deglaze with veg broth slowly adding it while stirring, until all the broth has been added.
- Add potatoes and pumpkin, cook on medium heat for 20 mins until the potatoes are cooked through. Check with a fork to see if the potatoes are tender.
- Purée soup with an immersion blender, until smooth.
- Add coconut cream and salt and pepper.
- Bring the soup up to temperature and serve.
Notes
11-12 cups of raw cubed pumpkin roughly before cooking or 3 cups after cooking and mashing
Can replace the pumpkin with 3 cups (21 fluid ounces) of pureed canned pumpkin. Ensure it is pure thick canned pumpkin and not pumpkin pie filling which has sugar and spices.
An Immersion Blender is the best way to puree or blend the soup as it can be done very carefully off the heat. If a standing blender or a high speed blender is used the soup must cool completely as it is dangerous to put hot liquids in a traditional blender. Always use care when blending hot liquids and soups.
Allergy Note 1
Always check that each ingredient is safe for you. Reading all the ingredients and labelling as well as checking with the manufacturer should always be done before buying any product. Each person's allergies are different and only you and your medical team can determine what is best for you. Checking with the manufacturer is best practice to see if shared lines, or facilities are used when making any of the suggested products. Just because a product is right for us does not mean it is safe for anyone else. You must do your own research on each product.
Allergy Note 2
If making this recipe for anyone with an allergy always check with them for suitable products and ingredients. Each person knows their allergies best and can advise on what is safe for them to eat. Keep in mind that if making for another person they may not be able to eat it with shared prep surfaces, cooking equipment, and kitchens or other safety reasons.
Allergy Note 3
This is not medical advice. Always discuss your allergies, nutrition, and suitable products and recipes with your medical team before using.
Nutrition
Nutritional Disclaimer
"The Allergen Free Kitchen" is not a registered dietician or nutritionist, does not replace a registered dietician or nutritionist and any nutritional information shared is an estimate. If calorie count and other nutritional values are important to you, we recommend you consult with your medical team to find a registered dietician or nutritionist and for you to calculate the nutritional information. Calories and nutritional values can vary vastly depending on which brands were used and any substitutions used.
Food Safety
- Contact the manufacturer of products, regarding cross contact and ingredients, to ensure they are safe for you
- Always check ingredients for allergens
- Do not use the same utensils on allergen free food, that previously touched allergens
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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