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" Cream " of Pumpkin or Squash Soup (Vegan)

The creaminess comes from cashew butter (and banana, too!) From flutternutbutters.com.-slightly altered. So wonderful on a blustery autumn day!

5.0 · 2 reviewsRecipe card by COOKGIRlEditorial by recipesvibrant · Updated October 15, 2026
VegetableVeganWinter< 30 MinsEasy
" Cream " of Pumpkin or Squash Soup (Vegan)

Total time

30 min

Servings

4

Calories

89.3

Category

Fruit

This unique Cream of Pumpkin Soup reimagines seasonal squash with a savory-sweet profile, bolstered by the surprising addition of fresh apple and banana. It is a quick, under-30-minute meal perfectly suited for busy home cooks who crave a velvety texture without the need for heavy dairy.

Ingredients

Makes 4 servings

  • 1 pumpkin puree
  • 3 vegetable broth
  • 1/2 small red potato
  • 1/2 green bell pepper
  • 1/4 celery
  • 1/4 red onion
  • 3 smooth cashew butter
  • 1 butter
  • 1 banana
  • apple
  • salt
  • fresh cilantro leaves
  • pesto sauce

Method

  1. Place all ingredients except for banana, apple and paprika, in a stock pot. Cover, cook on low-medium heat until vegetables are soft, about 20 minutes.

  2. Add banana, apple and paprika last 5 minutes of cooking. Heat through. Once heated, puree soup if desired.

  3. (If using fresh squash, you probably will have to puree the soup using an immersion blender to make the consistency smoother.).

  4. Just before serving, season soup with salt to taste.

  5. Garnish with cilantro leaves and pumpkin seeds. Or, if you wish, garnish each serving with a swirl of pesto made with pumpkin seeds. Note: Use any standard pesto recipe, substituting pumpkin seeds. *NOTE: [[However, most pesto recipes do contain cheese-omit the cheese if you wish.]].

Cook's notes

  • Use high-quality, smooth cashew butter to act as the primary emulsifier, giving the soup a luxurious, cream-like mouthfeel without dairy.
  • The small red potato acts as a natural thickener; ensure it is diced into half-inch cubes so it softens within the 20-minute simmering window.
  • To achieve a restaurant-quality finish, use an immersion blender to emulsify the soup once the banana and apple are tender, ensuring a uniform consistency.
  • If using fresh squash instead of puree, peel and seed it first, cutting it into small chunks to guarantee it cooks through alongside the aromatics.

Easy swaps

  • Instead of Cashew butter, use Sunflower seed butterUse this if you need a nut-free alternative while maintaining the necessary fatty, creamy base.
  • Instead of Red onion, use ShallotsShallots provide a milder, more delicate sweetness that complements the fruit notes of the banana and apple.
  • Instead of Green bell pepper, use Poblano pepperRoast the poblano briefly before adding to the pot for a subtle, smoky depth that contrasts the pumpkin sweetness.
  • Instead of Vegan butter, use Extra virgin olive oilA high-quality olive oil adds a peppery brightness that pairs beautifully with the pumpkin-seed-based pesto.

Frequently asked

Does the banana make the soup taste like dessert?

Not at all. The banana acts as a natural thickener and flavor balancer, adding body that softens the acidity of the green pepper and apple without overwhelming the savory profile.

Can I make the pumpkin seed pesto ahead of time?

Yes, you can blend the pumpkin seeds, herbs, and oil up to two days in advance. Just be sure to keep it in a sealed jar in the fridge to prevent the oil from oxidizing.

Why is it important to add the banana and apple at the end?

Adding these fruits in the final five minutes preserves their delicate structure and prevents them from overcooking or becoming too mushy, which helps maintain the soup's intended flavor balance.

Do I have to peel the apple before adding it?

If you plan to use an immersion blender to puree the soup, you do not need to peel the apple, as the skin will fully incorporate into the smooth texture.

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