Creamy dairy-free
pumpkin soup

This super creamy spicy pumpkin soup is great for sharing as an entree at a dinner party or just a warm winter soup on a cold night.

A classic favourite that is easy to prepare yet full of flavour. 

This recipe was originally published in our first edition of Whole Food Living Magazine, the complete edition can be viewed here for free, or the hard copy purchased for just the P&P here.

Sweet As Pumpkin Soup

Filling rich pumpkin soup
Course: Soup
Cuisine: American
Keyword: no oil, Plant-based, Soup, WFPB
Author: Whole Food LIving


  • 1.2 kg butternut or pumpkin
  • 1 medium red onion diced
  • 2 garlic cloves minced
  • 1 cup unsweetened plant-based milk
  • 2 tbsp maple syrup
  • 1/4 tsp pepper
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg


  • Peel and chop pumpkin into small pieces, place on a plate, cover and microwave for 9 mins.
  • Pierce with a fork, if not soft, microwave for a further 2 mins, repeating until soft. Set aside
  • In a large stockpot, over medium heat, saute the onion and garlic in a little of the vegetable stock for 2 mins then add in remaining ingredients and simmer
  • Transfer soup mixture to a blender or use an immersion blender to puree the soup. Pour mixture back into the pot.
  • Continue cooking over medium heat for a further 5 - 10 mins.
  • Serve with wholegrain croutons and black pepper.