This rich and flavourful roast pumpkin soup without cream is the perfect winter warmer. Packed with delicious pumpkin flavour, this pumpkin soup without stock highlights the roast pumpkin flavour making it a perfect winter vegetable soup.
This pumpkin soup without garlic holds a special place in my heart. It's not just a comforting and delicious dish; it's a nostalgic reminder of my childhood. Whenever the temperature dropped below 10 degrees in sunny Brisbane, I would beg Mum to make this creamy pumpkin soup for dinner (and I would always go back for seconds and thirds…)
Over the years, I have made this for numerous friends and it is a constantly requested recipe. This thick pumpkin soup no cream is a perfect option for vegans and your meat and dairy-loving friends will never know any difference!
Jump to:
Why you'll love this recipe
- Thick. This pumpkin soup achieves a luxuriously thick consistency without relying on heavy cream, perfect for a satisfying and cozy meal.
- Highlights the pumpkin. The recipe focuses on pure pumpkin flavour, allowing its natural sweetness and warm spices to shine through in every spoonful.
- No garlic. This low fodmap pumpkin soup recipe is ideal for those with sensitivities to garlic, but still delivers a deeply flavourful and satisfying soup
- Creamy. Believe it or not, this thick pumpkin soup recipe has no cream or dairy! Perfect for vegans and those seeking a lighter indulgence.
Ingredients and substitutions
Pumpkin. Pumpkin is the star of the show and you can use whatever pumpkin that is in season where you live! My personal favourite is butternut pumpkin (or butternut squash to my North American friends) as I find it keeps a lot of its weight once roasted, leaving me with LOTS of pumpkin soup.
You can absolutely substitute for whatever options are best for you - Jap/Kent Pumpkin, Jarrahdale, Golden Nugget - it'll give a slightly different taste and may take longer/shorter amount of time to roast.
Onion. Flavour packed and brings the dish together. Remove if sensitivity.
Nuttelex (oil-based butter). A dairy-free alternative to butter adding richness and body to the soup in the form of a roux when combined with the flour.
Flour. Acts as a thickening agent with the nuttelex.
Soy milk. A dairy-free substitute for milk adding creamy texture and subtle sweetness to give a pumpkin soup without stock the body it needs.
You can substitute for another type of milk, including lactose milk, but I chose soy milk for this pumpkin soup no dairy as it is the closest in "creaminess" to cow's milk.
Spices. I include spices on my pumpkin when roasting which normally includes Cumin and Oregano which really bring out the depth of flavour in the roast butternut pumpkin soup. You could also use curry (pictured above) for a hit of deliciousness - full recipe is in my Curry Pumpkin Soup post.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations
How to make pumpkin soup
- Prepare vegetables.
Cut butternut pumpkin into even sized pieces (approx. 1inch sized) and place on a baking tray with the onion that has been quartered. These smaller sizes make it easier to blend the butternut soup.
Drizzle with olive oil and any herbs or spices you enjoy with the roast vegetables.
Bake for approx. 40 minutes or until the pumpkin has softened. Remove and let cool. - Roux.
Make a roux by slowly melting the butter in a pan and then mix with the flour. This will create a golden paste. Once combined, add the milk and cook until thickened (this will take about 5-10 minutes).
- Blend.
Add the pumpkin and onion, and the roux mixture to a blender, food processor (or you could use a stick blender). Blend until smooth.
If you prefer a thinner soup, add more milk until it's your desired thickness. - Serve.
There are so many toppings for pumpkin soup, some of my favourites include seeds and nuts, balsamic vinegar, yoghurt or sour cream, or even my Small Batch Focaccia.
Variations
There are so many ways to make different vegetable soups with pumpkin. I personally prefer the "pumpkin puree" soup vibe, but you could also add stock in place of the roux for a thinner soup.
Here are some of my favourite creamy pumpkin soup variations:
Meal prep and leftovers
Storing
Allow the thick pumpkin soup to cool completely at room temperature for no more than 2 hours. Once cool, transfer to an airtight container. Store pumpkin soup in the refrigerator for up to 3-4 days.
Reheating
Stovetop. This gives the best results. Reheat over medium heat, make sure to stir to prevent scorching on the bottom. This should take around 10 minutes.
Microwave. This is a quicker option, but less ideal. Pour desired amount of soup into a microwave safe bowl (if you've stored in glass containers, you can reheat directly in them). Heat on medium on 1 minute intervals, stirring each time. Reheating pumpkin soup should only take about 2 minutes depending on the depth of the bowl.
Freezing
While pumpkins are available year-round, they are significantly cheaper in autumn and winter months. By utilising freezing methods, you can easily store and enjoy this pumpkin soup recipe all year round at a fraction of the cost, making it a versatile and vegetarian-friendly addition to your meal prep!
Ziplock bag: Allow the pumpkin soup without garlic to completely cool then scoop into a large ziplock bag, press flat and seal tightly. Lay the bag flat in the freezer to save space. When ready to consume, thaw in a bowl of warm water or transfer to the fridge overnight. Reheat per the above.
Souper cube. Cool the soup to room temperature and pour into the cubes filling each compartment. Freeze until solid and pop out and transfer to a ziplock bag, or vacuum sealer bag, removing excess air before sealing. Defrost pumpkin soup in the fridge overnight. Reheat per the above.
Frozen pumpkin soup can be stored for up to 3 months.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Yes. You can freeze in a number of different ways.
Ziplock bags. Scoop desired amount in, store flat in the freezer to save space.
Souper cubes. Scoop desired amount into the cubes, freeze, then transfer to a vacuum sealed bag or ziplock bag. This method is useful for portion control as the souper cubes come in specific measurements.
Make a roux by cooking flour and fat together over low heat, then whisking it gradually into your soup.
Pumpkin soup will last for 4 days in the fridge.
I'd love to hear from you! Sign up for my email list and follow along on Instagram, Facebook, Youtube or Pinterest. If you loved my recipe, please consider leaving a star rating and comment down below.
I hope you enjoy this as much as I do - Love & Pasta, Lauren x
Recipe
Easy Pumpkin Soup without Garlic Recipe
Ingredients
- 4 cups pumpkin peeled & cut into 1inch cubes
- 1 brown onion peeled and chopped
- 2 tablespoon nutellex or butter
- 2 tbsp flour
- 2 cups soy milk or cow's milk
- 2 tbsp olive oil
- 1 tbsp cumin optional, recommended
- 1 tbsp oregano optional, recommended
- salt and pepper to taste
Instructions
Prepare vegetables
- Cut pumpkin into even sized pieces (approx. 1inch sized) and place on a baking tray with the onion. Drizzle with olive oil, herbs and salt and pepper.
- Bake for approx. 40minutes or until the pumpkin has softened. Remove and let cool.
Roux
- Make a roux by slowly melting equal amounts of butter with flour and stir until combined into a paste. Once combined, add milk and cook until thickened.
Blend
- Add pumpkin and roux to your mixing appliance and process until smooth. If you prefer a thinner soup, add more milk.
Serve
- Serve with your choice of toppings or bread. See post for leftovers and meal prep information
Leave a Reply