Creamy and healthy pumpkin gnocchi soup that’s dairy-free and easy to whip up. This vegan soup is packed with roasted pumpkin flavour, herbs, spices and creamy coconut milk, then blended to a smooth finish. It’s then served with roasted cherry tomatoes and crispy vegan gnocchi for added flavour and texture.
Kids would have fun picking out the little dumplings in this soup…I know I did. Prepare and store ahead of time for a nutritious and fast way to get a comforting dinner to the table.
The fall pumpkin recipes have been rolling out but this is last one for the season and a perfect one at that. It has not been easy choosing a favourite vegan pumpkin recipe, whether it’s Pumpkin Steel Cut Oatmeal, Pumpkin Pasta or Roasted Japanese Pumpkin Bowl. They have all been delicious! This pumpkin gnocchi soup however is going after the top spot.
You can use leftover pumpkin or pumpkin puree to make this gnocchi soup but I’ll share easy tips on how to prepare it entirely from scratch.
What makes pumpkin soup healthy
This soup is healthy because pumpkin contains vitamin C, potassium, and fibre, which all help to support overall health. It’s also naturally low in calories and without the gnocchi, the soup is gluten-free.
Which pumpkin or squash is best for soup
When choosing pumpkins for soup, look for varieties that are grown for eating instead of carving. If you’re unsure, ask someone at the farmers’ market or produce section. Very large pumpkins can lose their flavour overtime. Smaller pumpkins are more ideal for soups (about 4 to 5 lbs).
You can also use a variety of squash to make soup. They tend to be naturally sweeter than pumpkin. Kabocha, butternut and banana squashed are some popular recommendations because their firm flesh results in a richer and more robust soup. Kabocha and Golden nuggets are also good for roasting.
How to prepare pumpkin for soup
- Rinse under running water to remove any dirt or debris.
- If roasting the pumpkin, pat dry then preheat the oven to 350°F/176°C and line with parchment paper or lightly oil a baking sheet.
- Grab a knife, and cut off the top of the pumpkin and cut in half. Get out all of the seeds and strings with a spoon.
- If roasting the pumpkin, add a little oil to the flesh and then put it face down on the baking sheet. Place in the preheated oven for about 45 minutes. You should be able to easily pierce the skin with a fork. Once it cools for 10 minutes, you can peel the skin.
- If you are steaming the pumpkin, cut into large chunks and place in pot with 2 cups of water. Cover pot, place on medium heat and steam for 15 to 20 mins. Check water level half-way through cooking time and add more if needed. When done, the skin should pierce easily with a fork. Cool pumpkin for 10 mins before peeling.
Do you have to peel pumpkin for soup?
Nearly all pumpkin skins are edible so technically, there’s no need to peel them while making soup. However, pumpkin skins are full of fibre and some varieties like butternut squash, can be tough which could result in a less smooth and creamy soup. So it would be best to remove the skins after cooking the pumpkins. You can eat them with a bit of salt and pepper as a snack or add to compost.
If you don’t mind the added texture of the skins in the soup I recommend using squash or pumpkin varieties that are much softer than others after cooking. These include golden nugget squash or oriental pumpkins, delicata or bohemian squash, and my favourite and the one used in this recipe, kabocha squash or Japanese pumpkin.
How to make pumpkin soup without a blender
A blender is certainly helpful for making pumpkin soup smooth and creamy. But if you don’t have a stand blender then here are a few options:
- Use a food processor: Puree all the cooked ingredients except the water and coconut milk. Heat the liquids then stir in the puree.
- Use a stick blender: Puree the soup straight in the pot.
- Use canned pumpkin puree
- Use a fork or potato masher to crush the cooked pumpkin as much as possible. Mince the onion, carrot and garlic before using and simmer all ingredients in the water and coconut milk. This method will have the least smooth result but can still make a tasty soup.
How to roast cherry tomatoes
The tomatoes can be roasted on a separate baking sheet with the pumpkin. Arrange the cherry tomatoes on the pan. Drizzle with a little olive oil and sprinkle with salt and pepper. Roast for about 20 to 30 minutes until the tomatoes burst and begin to caramelise.
How to make vegan gnocchi
You can use store bought gnocchi in this recipe but making vegan gnocchi from scratch is ridiculously easy and requires only 3 main ingredients. For full details on homemade gnocchi, check out the Crispy Vegan Gnocchi post. Video included!
How long does homemade pumpkin soup last?
This soup is easy to store for a quick lunch or dinner as it can be whipped up in minutes. If frozen, homemade pumpkin soup can last 2 to 3 months. If refrigerated, it can last 3 to 4 days.
Can pumpkin soup with coconut milk be frozen?
Pumpkin soup with coconut milk doesn’t usually taste the same when frozen and defrosted. The texture of the soup can become grainy as sometimes the coconut milk curdles after thawing. Freeze the soup before you add any coconut milk and instead add it after reheating the soup.
Can pumpkin gnocchi soup be frozen?
I haven’t tried freezing this pumpkin soup with gnocchi in it as it doesn’t seem necessary. The pumpkin soup and homemade gnocchi can be frozen separately. (Get instructions on how to freeze gnocchi).
It takes about 10 to 15 minutes to reheat the pumpkin soup and 5 minutes to cook the gnocchi from frozen. While the soup is reheating, add the frozen gnocchi directly to a heated and oiled skillet to make it crispy, no thawing needed.
More healthy soup recipes to try:
Healthy Pumpkin Gnocchi Soup (Vegan)
- Preheat the oven to 350°F/176°C and line with parchment paper or lightly oil a baking sheet.
- Rinse pumpkin to remove any dirt or debris and pat dry. Cut off the top and cut in half. Scrape out all of the seeds and strings with a spoon. Add a little oil to the flesh and then place the halves face down on the baking sheet. Roast in the oven for about 45 minutes.
- Meanwhile, spread the cherry tomatoes on a separate baking sheet. Coat with a tablespoon of olive oil and sprinkle with salt and pepper. Roast for about 20 to 30 minutes until the tomatoes burst and begin to caramelise.
- Next, heat 1 tablespoon of oil in a pot and toss in gnocchi. Cook until brown and crispy for about 5 minutes. Remove from pot and set aside.
- Then chop the onion, carrot and garlic. In the same pot, heat the remaining oil and add the chopped vegetables, cooking until the onion starts to brown. Turn off heat.
- Remove the tomatoes from the oven and check on the pumpkin. You should be able to easily pierce the skin of the pumpkin with a fork once done. Allow to cool for 10 minutes before peeling off the skin or use a spoon to scoop out the flesh.
- Add the pumpkin flesh to the pot with water or stock, coconut milk, basil and thyme. Blend until smooth with an immersion blender. Alternatively, add the pumpkin and remaining ingredients to a blender cup and blend until smooth. Season to taste with salt and pepper. Reheat in the pot if needed.
- Serve pumpkin soup topped with gnocchi and roasted tomatoes.
- Substitutions for fresh pumpkin: 5 cups/1200g homemade puree or about two 15oz cans of puree
- If you will be making this soup ahead of time for freezing, omit the coconut milk and instead add it while reheating. Freezing the coconut milk might alter the creamy texture of the pumpkin soup upon thawing.
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