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Cream of Pumpkin Soup with Maple-Spiced Pepitas - #vegan #glutenfree #soyfree #oilfree by Dreena Burton, plant-powered kitchen

Creamy Vegan Pumpkin Soup with Maple-Spiced Pepitas

This is feel-good soup. In the autumn when the chill sets in, it is just the most comforting soup that helps you ease into the fall season. It’s perfect for a Thanksgiving starter, or served on Halloween to warm the kid
Course Soup



  • 2 tbsp water
  • 1 1/2 cups onion
  • 1 cup carrot chopped
  • 1 - 1 1/4 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1 teaspoon ground cumin
  • 1/2 - 1  tsp teaspoon ground ginger
  • 1/2 teaspoon curry powder
  • 1/8 tsp allspice
  • 1 - 14 oz can 398 ml pure pumpkin puree
  • 4 cups water
  • 1 dried bay leaf
  • 3/4 - 1 cup soaked cashews or soaked almonds skins removed, see note
  • 1 - 1 1/2 tbsp lemon juice

Maple Pepitas


  • Heat the water in a large pot over medium or medium-high heat. Add the onion, carrot, salt (starting with 1 tsp) and spices. Stir, cover, and cook for 8 to 9 minutes, stirring occasionally.  Add the pumpkin, about 3 1/2 cups of water, and bay leaf. Bring the mixture to a boil, then lower the heat to medium-low, cover, and simmer for 10 minutes. Remove soup from heat and let cool slightly. While waiting, you can prepare the pepitas (see below). Then, remove bay leaf from soup and discard. Transfer soup to a high-speed blender, along with the cashews and 1 tbsp of lemon juice.
  • (If using a standard blender, you will need to puree in a couple of batches). Puree the soup until completely smooth. Transfer mixture back to the pot, using remaining 1/2 cup of water to loosen any soup from blender, scraping down sides and transferring back to the pot. Taste, add extra salt or lemon juice to taste. Serve this Creamy Vegan Pumpkin Soup with a topping of Maple-Roasted Pepitas (see below). Serves 4-5.

Maple Pepitas

  • Preheat oven (or toaster oven) to 400 degrees. Line a baking sheet (or toaster oven tray) with parchment paper. Add the pumpkin seeds to the sheet/tray, and add the maple syrup, ginger, and cinnamon. Toss through to combine. Sprinkle with a few pinches of sea salt. Bake for 5-8 minutes, tossing once through, and watching so they don’t burn. As soon as the start to become aromatic and toasted, remove from the oven/toaster oven. Let cool on the tray. As they cool they will become crisp.


Soaked Nuts Note: You can use anywhere from 3/4 - 1 cup of soaked cashews or almonds (or a combination of both). If using soaked almonds, you can easily slip off the skins with your fingers after they have soaked. It’s not critical to remove them, but a nice touch.