Cajun Pumpkin Soup

Cajun Pumpkin Soup


(updated 28th September 2020)

- Media Credit: Avant Garde Vegan
The perfect soup for Winter. Creamy, warming, sweet, and spicy! Goes great with vegan cream cheese on toast too
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Duration1 hr 30 mins
Cook Time45 mins
Prep Time45 mins


  • 1 Medium sized Pumpkin, peeled, deseeded & cubed (my pumpkin was 8kg)
  • 3 tbs Cajun Spice Mix
  • 1 tbs Dried Sage
  • Drizzle Olive Oil leave out if keeping this recipe oil (free)
  • 2 tsp Sea Salt
  • 1 tsp Cracked Black Pepper
  • 2 Onions peeled & roughly chopped
  • 3 Cloves Garlic peeled & roughly chopped
  • 480 ml/2 cups non dairy Milk
  • approx 720ml/3 cups Vegetable Stock more may be needed depending the amount of Pumpkin you’ve used
  • Squeeze Lemon Juice
  • Handfull Pumpkin Seeds
  • Drizzle Vegan Cream
  • Sprinkle of Dried Chilli Flakes
  • Toast with Vegan Cream Cheese


  • Preheat your oven to 180 degrees C.
  • Place the pumpkin into a roasting tray with the cajun, sage, seasoning & oil. Mix it all up using your hands.
  • Roast the pumpkin in your oven for around 45 minutes to an hour – or until its tender.
  • When the pumpkin is cooked. Place a large saucepan over a medium heat & a drop of oil or water if you’re keeping this recipe oil-free, onion & garlic. Sauté the mix with a pinch of salt for 4 minutes.
  • Add the pumpkin to the saucepan, followed by the milk & vegetable stock.
  • Allow the soup to simmer for 10 minutes before blending it until super smooth.
  • Blend the soup a few ladles at a time & if it’s too thick add more vegetable stock.
  • Check the soup is seasoned ok before serving with the garnishes.
  • Soup can be kept in the fridge for up to 4 days.
This recipe was republished with permission from Avant Garde Vegan. Find the original recipe here
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