This incredibly simple pumpkin tomato soup is the perfect fall soup recipe. It takes all of the coziness of tomato soup and merges it with the velvety warmth of pumpkin flavor - the perfect combination for the season. Let's learn how to make it!
When it comes to making soups fit for cold weather, the perfect recipe needs to hit two marks - easy and delicious. I'm here to tell you this pumpkin tomato soup checks both boxes!
With only 12, pantry-staple ingredients, this soup comes together in about 30 minutes. Warm, nutritious and perfect for pumpkin lovers, you'll want to be eating this soup year-round.
Oh! And it's also 100% vegan and gluten-free, making it accessible for most eaters!
Ingredients
Here is everything you'll need to make this delicious soup:
- olive oil: Provides a flavorful base for sautéing aromatics and adds richness without dairy.
- onion: Adds natural sweetness and depth to the soup.
- garlic: Gives savory aromatics and enhances overall flavor complexity.
- Italian seasoning: Adds a herby, earthy flavor that complements both pumpkin and tomato.
- salt: Enhances the natural flavors of the vegetables and balances acidity from the tomatoes.
- ground black pepper: Adds a gentle heat and rounds out the flavor profile.
- tomato paste: Concentrates tomato flavor and adds a rich umami base.
- canned, whole tomatoes, in juices: Forms the main body of the soup, providing acidity, sweetness, and texture.
- pumpkin puree: Adds creamy texture, earthy sweetness, and a seasonal twist.
- light coconut milk: Gives creaminess and smooth texture while keeping it dairy-free.
- low-sodium vegetable broth: Provides liquid for the soup while keeping sodium in check.
- maple syrup: Balances acidity from the tomatoes and adds a subtle natural sweetness.
- homemade, "cheezy" croutons: Gives the soup a satiating, crunchy element with an extra punch of comforting flavor.
Why You'll Love This Soup
- Comforting and Cozy: The combination of pumpkin and tomato creates a rich, velvety texture that's perfect for colder months.
- Balanced Flavors: The sweetness of the pumpkin pairs beautifully with the tanginess of the tomato, creating a well-rounded flavor profile.
- Nutrient-Rich: Both pumpkin and tomatoes are packed with vitamins, antioxidants, and fiber. Pumpkin is high in vitamin A and beta-carotene, while tomatoes provide vitamin C and lycopene.
- Cheezy Crouton Topping: This soup has an incredible array of textures and the homemade, toasty croutons included in the recipe are a MUST!
- Easy and Quick to Make: With just a few simple ingredients and minimal prep time, you can whip up this soup quickly without compromising on flavor.
- Allergy-Friendly: It's a perfect choice for those following a gluten-free or plant-based diet, offering a satisfying and filling meal for all.
- Great for Meal Prep: The soup stores well in the fridge or freezer, making it an ideal dish for meal prepping ahead of time.
How to Make Pumpkin Tomato Soup (with pictures!)
Please see the recipe card at the bottom of the page for full instructions and ingredient measurements.
Begin by sautéing the onions in a large pot or dutch oven until soft. Add in the garlic, spices and tomato paste and cook for another minute.
Add the tomatoes and their juices, pumpkin puree, light coconut milk, vegetable broth and maple syrup to the pot.
Bring soup to a boil, cover pot and reduce heat to low. Simmer for 15-20 minutes. The longer you simmer, the greater depth of flavor you will have.
Remove soup from heat and blend with an immersion blender until completely smooth.
Prepare the "cheezy" croutons while the soup simmers. Preheat oven to 400 degrees F (205 C) and lightly grease a baking sheet.
Add all crouton ingredients to a large mixing bowl and gently toss together. Spread coated bread cubes out on the prepared baking sheet and transfer to the middle rack of preheated oven.
Bake croutons for 6-10 minutes or until golden.
Portion the soup into bowls and top with baked croutons and fresh, chopped basil if desired.
Recipe Tips
- Use canned pumpkin puree: For ease and timing, use canned pumpkin puree. Be sure you are not using canned pumpkin pie filling as this contains sugar and spices!
- Invest in an immersion blender: While an upright blender will absolutely work here, it can be a little cumbersome with transfer. An immersion blender will allow you to easily blend your soup right in the pot!
- Play with spices: If you'd like your soup to be on the spicier side, add in some cayenne pepper or red pepper flakes along with the rest of the spices.
- Adjust Consistency: Depending on your preferred texture, you can adjust the consistency by adding more vegetable broth or water if you like a thinner soup or letting it simmer longer to thicken up for a heartier version.
- Dry your bread cubes: Use slightly stale bread for crunchier croutons.
- Garnish last: Add fresh basil and croutons just before serving for best visual appeal, flavor and texture.
- Make ahead: Soup can be made a day ahead and stored in the fridge; reheat gently before serving and add croutons at the last minute.
How to Meal Prep This Soup
Meal prepping pumpkin tomato soup is a great way to save time and ensure you have a nutritious, comforting meal ready to go. Here's how to make the most of your meal prep:
- Make the Soup in Bulk: Double or triple the recipe! Start by making a larger batch than usual. This way, you'll have enough for several meals throughout the week or to freeze for later.
- Use Proper Storage Containers: Portion the soup into airtight glass containers or meal prep containers to store the soup. Glass is great because it doesn't retain odors and is microwave-safe.
- Cool and Store: Cool before storing. Let the soup cool down to room temperature before storing it in the fridge. This prevents condensation and keeps the soup from becoming watery.
- Freeze for Later Use: If you want to store the soup for longer, freeze it. Pour the cooled soup into freezer-safe bags or containers (leaving some room for expansion). If using bags, you can lay them flat in the freezer to save space.
- Label & Date: Always label the containers with the date you made the soup. Frozen soup typically lasts for about 3 months.
- Storage: The soup will last for 3-5 days in the fridge. If frozen, the soup can last for 2-3 months.
Reheating Tips
- Reheat on the Stovetop: When reheating the soup, doing so on the stovetop over medium heat will bring it back to life, especially if you've stored it in a glass container.
- Microwave: You can microwave the soup in a microwave-safe container. Stir every minute to ensure even heating and avoid hot spots.
- Add Extra Liquid: If the soup has thickened too much after refrigeration or freezing, add a bit of vegetable broth, water, or non-dairy milk when reheating to get the desired consistency.
- Store Toppings Separately: If you like toppings like herbs, croutons, seeds, or a swirl of coconut cream, store them separately. This prevents them from getting soggy. Add them just before serving.
- Fresh Herbs: Store fresh herbs in a separate container or ziplock bag, and sprinkle them on the soup right before serving for a burst of flavor.
Frequently Asked Questions
Yes! You can absolutely use fresh pumpkin. For the best results, roast the pumpkin first to enhance its sweetness and flavor. After peeling and cutting it into chunks, toss it with a bit of olive oil, salt, and pepper, then roast at 400°F (200°C) for 25-30 minutes or until tender.
Yes, you can! Butternut squash is a great substitute for pumpkin, as it has a similar sweetness and texture. Acorn squash or kabocha also work well if you prefer a slightly different flavor. Just be sure to cook the squash thoroughly before blending.
Definitely! Coconut milk adds creaminess, but if you prefer a non-coconut option, you can substitute with cashew cream, almond milk, or even oat milk for a creamier texture.
Yes! If you like your soup with a bit of heat, add cayenne pepper, red pepper flakes, or fresh chili peppers. Start with a small amount and adjust to taste.
Yes! Both slow cookers and Instant Pots are great for this recipe. Slow Cooker: Add all the ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours. Blend until smooth. Instant Pot: Add the ingredients to the pot and set it to manual/high pressure for 10-12 minutes. Once done, release the pressure and blend the soup until smooth.
Thicken: Let it simmer uncovered for longer so that the liquid reduces.
To thin the soup: Add more vegetable broth, water, or non-dairy milk until you reach the desired consistency.
Common Recipe Mistakes and Fixes
- Soup is Too Thin: Let the soup simmer uncovered to reduce excess liquid and thicken the texture.
- Soup is Too Thick or Gritty: If the soup is too thick, gradually add more vegetable broth, water, or non-dairy milk until you reach the desired consistency. Make sure to blend the soup thoroughly with an immersion blender or regular blender.
- The Soup is Too Sweet: Add a small splash of apple cider vinegar or lemon juice to cut the sweetness and balance the flavors. A little extra salt can also help to neutralize the sweetness. Taste as you go to ensure you're not over-salting.
- The Soup Doesn't Have Enough Depth of Flavor: Simmer the soup for longer! The longer you simmer, the greater the depth of flavor.
Nutrition and Swaps
Here are a few, great nutritional benefits this soup boasts:
- High in Antioxidants: Lycopene from tomatoes and beta-carotene from pumpkin are both powerful antioxidants that help combat oxidative stress and reduce the risk of chronic diseases like heart disease and cancer.
- Supports Digestive Health: The fiber in pumpkin and tomatoes aids digestion, helps regulate blood sugar levels, and supports gut health.
- Heart Health: Healthy fats from coconut milk (MCTs) and olive oil can be beneficial for heart health when consumed in moderation, helping to balance cholesterol levels.
Adjustments to fit your nutritional needs:
- Lower Calories: Use light coconut milk or substitute it with a lower-calorie option like almond milk. Skip any added oils or use a non-stick pan for sautéing to reduce fat.
- Higher Protein: Add some plant-based protein to top the soup, like roasted tofu, lentils, or chickpeas, to bump up the protein content.
- Lower Sodium: Make your own vegetable broth or use a low-sodium version to keep the soup's sodium content in check.
Why Pumpkin and Tomato Work Well Together
Pumpkin and tomato may seem like an unlikely pairing at first, but they actually work together beautifully in a soup. Here's why these two ingredients are a match made in culinary heaven:
- Complementary Flavors: Pumpkin has a naturally sweet, earthy flavor, while tomatoes bring a slightly tangy and savory taste to the mix. The contrast balances everything out.
- Texture Harmony: Pumpkin, especially when pureed, gives the soup a thick, velvety texture. Tomatoes, when cooked down and blended, become juicy and slightly acidic, adding a smooth yet light contrast to the dense pumpkin.
- Nutrient Synergy: Tomatoes are a great source of Vitamin C, which can help boost your immune system and improve skin health. On the other hand, pumpkin is loaded with Vitamin A (in the form of beta-carotene), which is essential for eye health, skin repair, and boosting the immune system as well.
- Enhanced by Spices and Herbs: Both pumpkin and tomato have flavors that take well to various spices and herbs. Ingredients like cumin, smoked paprika, garlic, and thyme complement their natural tastes beautifully.
- Seasonal Appeal: Pumpkin and tomato are both abundant in the cooler months. Pumpkin is associated with autumn and winter and tomatoes, while often thought of as a summer fruit, are available in canned or preserved forms all year long.
How to Serve Pumpkin Tomato Soup
Pumpkin tomato soup is rich, comforting, and full of flavor, so you'll want to pair it with sides that complement its warmth and texture while adding variety to the meal. Here are some great options to serve alongside your soup:
- Ultimate vegan grilled cheese or any other kind of toast
- Crusty bread or whole-grain crackers
- A side salad with fresh greens, avocado, and a light vinaigrette
- Roasted vegetables (like Brussels sprouts or cauliflower)
- Roasted chickpeas for crunch
- The croutons included in this recipe!
Storage
To store vegan pumpkin tomato soup, follow these simple steps:
- Cool the Soup: Allow the soup to cool to room temperature before storing it. This helps prevent condensation inside the container, which can make the soup watery.
- Airtight Container: Transfer the cooled soup into an airtight container. Glass jars, plastic containers, or freezer-safe bags work well for storage.
- Refrigeration: Store the soup in the fridge for up to 4-5 days. Make sure the lid is sealed tightly to maintain freshness.
- Freezing (Optional): For longer storage, you can freeze the soup. Pour the soup into freezer-safe containers or bags, leaving a little space at the top for expansion. It will stay good in the freezer for up to 3 months. When ready to enjoy, thaw overnight in the fridge and reheat on the stove.
If you make this recipe please tag @censoredbaker on Instagram.
Pumpkin Tomato Soup with "Cheezy" Croutons (Vegan)
All the coziness of tomato soup merges with velvety pumpkin flavor in this perfect fall soup! Top with crispy, herby, "cheezy" croutons for a bonus crunch!
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 Servings 1x
- Category: Soups
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Ingredients
For the Soup
1 tablespoon olive oil
1 medium onion, diced
6 cloves garlic, minced
2 teaspoons Italian seasoning
1 ½ teaspoons salt
½ tsp ground black pepper
2 tablespoons tomato paste
1 28 oz can whole tomatoes, in juices
1 15 oz can pumpkin puree*
1 15 oz can light coconut milk
3 cups low-sodium vegetable broth
1-2 tablespoons maple syrup*
For the Cheesy Croutons
2 cups bread cubes*
2 tablespoons olive oil
1 tablespoon nutritional yeast
½ teaspoon salt
½ teaspoon garlic powder
½ teaspoon Italian seasoning
¼ teaspoon ground black pepper
fresh basil for garnish (optional)
Instructions
- Sauté: Heat the olive oil in a large pot over medium heat. Add the onions and cook for 5 minutes, or until softened. Add the garlic, Italian seasoning, salt, pepper and tomato paste to the pot and cook for another minute.
- Simmer: Add tomatoes and their juices, canned pumpkin, coconut milk, vegetable broth and maple syrup to the pot. Bring to a bowl, then cover. Reduce heat to low and simmer for 15-20 minutes, stirring occasionally. Break up the tomatoes a little with your spoon each time you stir. A longer simmer produces deeper flavor.
- Bake Croutons: While the soup simmers, make your croutons. Preheat oven to 400 degrees F (205 C) and lightly grease a baking sheet. Add all of the crouton ingredients to a large bowl and toss together. Spread coated bread cubes onto the prepared baking sheet and bake in preheated oven for 6-10 minutes or until golden brown. Set aside.
- Blend: Turn off the heat on the stove and use an immersion blender to puree the soup until completely smooth. This can also be done in an upright blender - just be sure to take it in batches and allow steam to escape to avoid explosion.
- Serve: Return soup to the stove and heat just long enough to warm through. Taste and adjust seasonings as needed. Divide between bowls and garnish with croutons and fresh basil.
Notes
*Prepared soup will keep in an airtight container in the refrigerator for 3-4 days or in the freezer for up to 3 months.
*Be sure you are using pumpkin puree and not pumpkin pie mix!
*Maple syrup is used to balance the acidity of the tomatoes. Add more or less as desired.
*You can use just about any bread when making the croutons. I like to use slightly stale wheat bread or ciabatta. Use gluten-free bread if you would like this recipe to be GF!
Nutrition
- Serving Size: ¼ recipe
- Calories: 410k
- Sugar: 11g
- Sodium: 600mg
- Fat: 19g
- Saturated Fat: 8g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 7g
- Protein: 7g
- Cholesterol: 0mg
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