Cream of Pumpkin Soup | Recipe Pumpkin Soup

Whole Food Plant Based Recipe

Fri Apr 24, 2020

Vegan Cream of Pumpkin Soup

Soups are truly soul food and we’ll show you how to make this soup with no animal products and yet oh so creamy and tasty!

Imagine some delicious, creamy and warm cream of pumpkin soup at the end of a long day. Soups are perhaps the best way of consuming a lot of vegetables and the yummiest way too. Children and adults alike take to well-made soups easily. If you are anything like me, you’ll know that there’s nothing like too much soup. Are you in the mood for some cream of pumpkin soup? Don’t reach out for the ready mix, instead get some pumpkin and we’ll show you the simplest and yummiest way to make some.

Pumpkins are a rich source of anti-oxidants and Vitamin A. This fibrous squash can be consumed in many forms and soup, curries, and pies top the list. This recipe for cream of pumpkin soup is really a bowl full of yumminess and health. Soups are truly soul food and we’ll show you how to make this soup with no animal products and yet oh so creamy and tasty!

Enjoy this delicious cream of pumpkin soup!

Whole Food Plant Based Cream Of Pumpkin Soup

Course: Breakfast, Snacks, Soup, Beverage
Cuisine: American Recipe
Prep Time: 5 minutes
Cook Time: 15 minutes
Servings 2 people


2 cups Yellow Pumpkin
2 tbsp Almond Butter
1/4 tsp Cinnamon Powder
1/2 tsp Pepper as per taste
2 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
1 cup Water as required


  1. Chop pumpkin into small pieces. Peels can be consumed as well. Boil pumpkin until cooked.
  2. Once boiled, let it cool. Blend to a smooth paste, with the cooking water.
  3. Mix in almond butter, cinnamon powder, pepper powder, miso paste, and lemon juice. Mix well.
  4. Garnish with mint leaves. Serve fresh!

Plant Based Chef Pro Tips for Best Cream of Pumpkin Soup

  1. You can add spices like jeera, cloves etc to make it tastier.
  2. Adjust consistency and creaminess by varying the quantity of water and almond butter.
  3. To do a cream garnish, dilute the almond butter with some water to make almond cream, and garnish.

Nutrition Science Highlights for WFPB Cream of Pumpkin Soup

  1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
  2. Why not dairy? Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!
  3. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder,, PHC Lifestyle Clinic & Plant-based Kitchen


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