This creamy vegan pumpkin and leek soup is a 30-minute pot of orange comfort: leeks softened in canola oil, pumpkin purée, thyme, and a swirl of vegan sour cream at the end. It's proof that vegan soups give up nothing in creaminess. Garnish with a thyme sprig and serve.
There’s nothing quite like a bowl of creamy pumpkin soup to welcome the cozy season. This recipe elevates the classic with the subtle, sweet flavor of leeks and aromatic thyme, creating a soup that’s both elegant and deeply comforting. Best of all, it’s completely vegan and comes together in just 30 minutes, making it the perfect simple supper or impressive starter for any autumn gathering. Get ready to fall in love with this silky, savory, and satisfying soup!
Ingredients
• START TO FINISH: 30 minutes MAKES 4 servings
• 1 teaspoon / 5 ml (0.2 fl oz) canola oil
• 2/3 cup / 85 g (3 oz) sliced leeks, from about 2 medium leeks
• 3 1/2 cups / 840 ml vegetable broth
• 1 15-ounce can / 425 g (15 oz) pumpkin purée
• 2 teaspoons / 2 g (0.07 oz) snipped fresh thyme, or 1 teaspoon / 1 g (0.04 oz) dried thyme
• 1/4 teaspoon / 0.5 g (0.02 oz) ground black pepper
• 1 cup / 240 g vegan sour cream, divided
• Fresh thyme sprigs, for garnish
Instructions
1. In a large saucepan or Dutch oven, heat the canola oil over medium-high heat. Add the sliced leeks and cook, stirring frequently, for about 3 minutes or until they are soft and tender.
2. Stir in the vegetable broth, pumpkin purée, dried thyme (if using), and black pepper. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20 minutes to allow the flavors to meld.
3. Remove the saucepan from the heat and let it cool slightly. If you used dried thyme, stir in the fresh snipped thyme now.
4. Carefully transfer half of the pumpkin mixture to a blender. Cover and blend until it’s almost completely smooth. Pour the blended soup into a separate bowl and repeat with the remaining half of the pumpkin mixture.
5. Return all the blended soup to the saucepan over low heat. Stir in half of the vegan sour cream (1/2 cup / 120 g / 4.2 oz) and heat through gently, being careful not to let it boil.
6. Ladle the soup into four bowls. Swirl a dollop of the remaining vegan sour cream into each serving. If desired, garnish with fresh thyme sprigs before serving.
Nutritional Information
• Note: This is an estimate per serving. Actual values may vary based on the specific brand of vegan sour cream used.
• Calories: 146
• Total Fat: 8 g
• Saturated Fat: 4 g
• Cholesterol: 0 mg
• Sodium: 635 mg
• Carbohydrates: 17 g
• Fiber: 3 g
• Protein: 4 g
Pro Tips
• For safer blending, never fill your blender more than halfway with hot liquid. Remove the small cap from the lid and cover the opening with a folded kitchen towel to allow steam to escape while you blend.
• For an even richer, creamier soup, substitute 1/2 cup (120 ml) of full-fat canned coconut milk for the vegan sour cream that gets stirred into the pot. Use the remaining coconut milk for a garnish.
• This soup stores beautifully in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove, but avoid boiling it after the vegan sour cream has been added.
FAQ
Q: How do I make this pumpkin soup creamy without dairy
A: This recipe achieves its rich, creamy texture using vegan sour cream. For an even richer, coconut-infused alternative, you can substitute the vegan sour cream with an equal amount of full-fat canned coconut milk. Stir half into the soup and use the rest for a delicious garnish.
Q: Can I add more protein to this vegetarian soup
A: Absolutely. To make this a more protein-rich meal, consider adding one 15-ounce can of rinsed cannellini beans or chickpeas along with the vegetable broth. Blend them with the rest of the soup for a seamless, protein-packed boost. Toasted pumpkin seeds also make a fantastic high-protein topping.
Q: Is this vegan pumpkin soup suitable for meal prep
A: Yes, this soup is perfect for meal prep. It stores wonderfully in an airtight container in the refrigerator for up to 4 days. Reheat it gently on the stove, taking care not to boil it after the vegan sour cream has been added to maintain its creamy consistency.
Q: Is this pumpkin leek soup recipe gluten-free
A: This recipe is naturally gluten-free as written. The ingredients like pumpkin, leeks, and herbs do not contain gluten. However, always double-check the labels on your specific brand of vegetable broth and vegan sour cream to ensure they are certified gluten-free if you have a sensitivity.
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Creamy Vegan Pumpkin and Leek Soup
Ingredients
Method
- In a large saucepan or Dutch oven, heat the canola oil over medium-high heat.
- Add the sliced leeks and cook, stirring frequently, for about 3 minutes or until they are soft and tender.
- Stir in the vegetable broth, pumpkin purée, dried thyme (if using), and black pepper.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20 minutes to allow the flavors to meld.
- Remove the saucepan from the heat and let it cool slightly. If you used dried thyme, stir in the fresh snipped thyme now.
- Carefully transfer half of the pumpkin mixture to a blender.
- Cover and blend until it's almost completely smooth.
- Pour the blended soup into a separate bowl and repeat with the remaining half of the pumpkin mixture.
- Return all the blended soup to the saucepan over low heat.
- Stir in half of the vegan sour cream (1/2 cup / 120 g / 4.2 oz) and heat through gently, being careful not to let it boil.
- Ladle the soup into four bowls. Swirl a dollop of the remaining vegan sour cream into each serving. If desired, garnish with fresh thyme sprigs before serving.
