By BBC Good Food
Vegan pumpkin soup
Instructions
Prep:25minCook:40min
Make the most of pumpkin season in early autumn with this healthy vegan pumpkin soup. Toast the pumpkin seeds and use as a garnish to add texture
Updated at: Sat, 22 Aug 2026 00:09:11 GMT
Nutrition balance score
Unbalanced
Glycemic Index
49
Low
Glycemic Load
10
Moderate
Nutrition per serving
Calories127.7 kcal (6%)
Total Fat4.4 g (6%)
Carbs20.5 g (8%)
Sugars10.2 g (11%)
Protein3.8 g (8%)
Sodium1099.3 mg (55%)
Fiber2.3 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1pumpkin
medium, or large squash
1 Tbsprapeseed oil
½ tspground allspice
1onion
large, finely chopped
1 Tbspchopped ginger
2garlic cloves
crushed
1 litresvegan stock
1 Tbspwhite miso
vegan
3 Tbspsoya cream
or coconut yogurt
3 Tbspcoconut flakes
3 Tbsppumpkin seeds
1red chilli
deseeded and finely chopped
0.5 bunchcoriander
small, chopped
1lime
zested and juiced
Instructions
View on BBC Good Food
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