This gluten-free pumpkin soup will be your go-to cozy meal in the autumn! Plus it's also dairy-free and can be made vegan too!
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About This Pumpkin Soup Recipe
Pumpkin soup has been a fall favorite dish of mine for over a decade. My aunt would make this at Thanksgiving every year and I always enjoyed it. But the only problem was, the soup didn't agree with my IBS-D!
Because it was so rich, I had a hard time digesting it despite absolutely LOVING how it tasted (my aunt is a fantastic chef & baker!). Onions, garlic, spices, and canned pumpkin made such a fabulous soup I couldn't get enough of it. Except when my stomach rebelled, I knew I had to come up with another way to make it!
So in my recipe testing here on the blog, I decided to make a few tweaks so I could eat this pumpkin soup in large amounts and not have an issue. And since I know many people also cannot have dairy, or perhaps are vegetarian/vegan as well, this gluten-free pumpkin soup now fits those needs too!
It's relatively simple to make and is a big crowd pleaser at fall get togethers. Here's how to make it!
Ingredients You Will Need
Extra Virgin Olive Oil: We'll use this to saute our onions in the beginning of the recipe. This will be the base for our soup.
Onion: A white or yellow onion works for this recipe. If you prefer your soup a little sweeter, go for a sweet yellow onion instead.
Garlic: You'll need 2 cloves of garlic for this recipe. I upped the amount from the original recipe because I like garlic! You can do 1 if you're not a big garlic person. You'll keep them whole, but smash it with the back of your knife to release flavor. (Don't worry, the soup all gets blended together at the end, so you won't eat a whole clove of garlic in one piece!)
Spices: Curry powder, salt, coriander, red pepper flakes: These will give us the flavors to bring out the canned pumpkin. Not spicy, just adding warmth and depth to the pumpkin soup, so you don't only taste pumpkin!
Chicken or Vegetable Broth: I use Swanson Low Sodium Chicken Broth which is labeled gluten-free. You can use whatever gluten-free chicken broth you prefer. I buy low-sodium so I can control the salt content. And of course, if you are vegan/vegetarian, use vegetable broth!
Canned Pumpkin: The star! You need just plain canned pumpkin for this soup. Make sure it isn't pumpkin pie filling - that is not the same thing! I use Libby's or whatever is on sale that is just 100% pure pumpkin.
Canned Unsweetened Coconut Milk: This my secret ingredient for making creamy things creamy and rich WITHOUT the stomachache later! We'll use this to make the soup the perfect cozy soup!
How To Make Gluten-Free Pumpkin Soup
This is a very easy soup to make! First you saute the onions in olive oil and add the garlic and spices. Then, you add the chicken/vegetable broth and let it simmer for about 15-20 minutes. Finally, you stir in the canned pumpkin and coconut milk and cook 5 minutes more. Blend it and you're good to go!
In general, this soup usually takes me about 35-40 minutes to make from start to finish!
You can watch how quickly it comes together in my Instagram reel here:
Can I Make This Dairy-Free?
This soup is naturally dairy-free! So yes, of course you can. Use a dairy-free sour cream if you want at the end for garnish.
Can I Make This Vegan?
Absolutely! Make sure to use vegetable broth instead of chicken broth and you are good to go.
What Should I Use To Blend The Soup?
An immersion blender is the BEST way to blend this gluten-free pumpkin soup.
This is the blender I have, and I use it all the time! It's great because it doesn't require you to take hot liquid and pour it into a blender, or wait for it to cool. You just put the two pieces of the immersion blender together, plug it in, and can blend it by hand right in the pot in less than 5 minutes. I've had this blender for about 7 years now and it one of my most beloved kitchen tools!
If you don't have an immersion blender, wait for the soup to cool before moving to a blender to blend completely until smooth.
What If I Want To Make More Soup?
Not to worry! This soup recipe makes 6 cups of soup, but if you want to make more of it, just double or triple the recipe.
How To Serve Pumpkin Soup
The best way to serve pumpkin soup is with sour cream or chives. Now for me, I use Lactaid sour cream so I can enjoy it without the stomachache later! Also some chopped chives on top, gluten-free croutons (We like Gillians) or even with a grilled cheese sandwich are all excellent ways to enjoy this soup.
How To Store Pumpkin Soup
This soup should be stored in a sealed container in the refrigerator and is best consumed within 4-5 days. You can absolutely freeze it in a freezable container for up to 3 months, too. When ready to eat, place in the refrigerator for 24 hours, then pour contents into a pot on the stove and heat over medium low until desired warmth.
More Fall Gluten-Free Recipes
Looking for a gluten-free scone recipe? Be basic and enjoy it with these gluten-free pumpkin scones and maple frosting.
Want another savory soup that's simple to make? Check out this gluten-free tomato soup - super creamy but again, no dairy!
Craving a grilled cheese to serve along side this yummy pumpkin soup? Try this one with apple and cheddar on gluten-free toasted bread.
Have some apples to use up? Bake a batch of gluten-free apple crisp, some gluten-free apple muffins, or even try this gorgeous gluten-free apple tart.
Discover all the gluten-free fall recipes on the blog right here.
Here's the full recipe for gluten-free pumpkin soup!
If you love this recipe, please leave a review! Thank you so much!
Gluten-Free Pumpkin Soup
Gluten-Free Pumpkin Soup
A cozy and comforting soup for the fall! Dairy-free and with vegan option.
Ingredients
- ¼ cup extra virgin olive oil
- 1 cup chopped yellow onion
- 2 garlic cloves, crushed
- 1 teaspoon curry powder
- ½ teaspoon salt
- ¼ teaspoon coriander
- ⅛ teaspoon of red pepper flakes (add more if you want more kick!)
- 3 cups gluten-free chicken broth (use vegetable broth for vegan option)
- 16 ounce can of canned pumpkin (NOT pumpkin pie filling!)
- 1 cup unsweetened coconut milk
- Sour cream, gluten-free croutons, chopped chives, for garnish
Instructions
Heat the olive oil in a medium sized pan over medium heat. When the oil is hot, add the chopped onions and the garlic cloves. Sauté for about 5-7 minutes, or until soft. Don't let it burn and lower the heat as needed.
Add in the spices (curry powder, salt, coriander, red pepper flakes) and stir for 1 minute. Then, add the chicken broth and bring to a boil. As soon as it boils, lower the heat and allow it to boil gently for about 15-20 minutes, uncovered.
Finally, stir in the canned pumpkin and coconut milk and cook for 5 more minutes, uncovered. Turn off the heat and blend using an immersion blender until smooth (Or, use a regular blender in batches, but wait until soup has cooled down!)
Serve the soup warm. You can add gluten-free croutons, sour cream (I use Lactaid) or dairy-free sour cream, or some chopped chives. Enjoy!
Notes
Dairy-Free: This soup is dairy-free. Use a dairy-free sour cream for garnish if needed.
Vegan: This soup can be made vegan by using vegetable broth.
Storage: Soup should be stored in a sealed container in the refrigerator and will keep for up to 3-4 days. You can also freeze the soup for up to 3 months. Defrost on the stovetop.
Nutrition Information
Yield 6 Serving Size 1Amount Per Serving Calories 155Total Fat 11gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 8gCholesterol 4mgSodium 672mgCarbohydrates 13gFiber 3gSugar 5gProtein 3g
The nutrition information on each recipe card is provided as a courtesy and for your convenience. The data is calculated by Nutritionix. You are encouraged to make your own calculations based on your ingredients and preferred nutritional facts calculator. While I try to make sure they are accurate, I cannot guarantee the accuracy of these calculations.
Would you try this pumpkin soup?
What do you like to have with pumpkin soup?
Tell me in the comments below!
Jeanne Kennedy says
Hi, looks good. Can I please get the nutritional content?
Thanks!
Jennifer Fitzpatrick says
Hi Jeanne, apologies! It should be in the recipe card now.