Vegan Pumpkin Soup ft. Sweet Plantain

This Vegan Pumpkin Soup featuring Sweet Plantain, combines American and Caribbean classics, to create a delightful party in your mouth. Perfect for Thanksgiving, Christmas or any holiday occasion! Hearty and memorable. Vegan and plant-based!

Whether you’re in America enjoying Thanksgiving autumn spices, across the ocean in Liberia enjoying bountiful harvest community fruit baskets, or the Netherlands where Dutch cookies are served after a gratitude church service, almost every culture has its variants of Thanksgiving around the world. And all involve good food!

Pumpkin is definitely one of the all-American, quintessential classics that makes this holiday super memorable to me. And so are plantains– thanks to my Dominican roots ;). So in honor of both, I thought, how yummy would it be to fuse two delicious cuisine-classics into one dish? And bam! A Vegan Pumpkin Soup too good to keep to myself!

The combo created an amazingly luscious, golden-dream any holiday table would relish.

The base for this recipe is roasted pumpkin & sweet plantain, blended with roasted onion and garlic, and a pop of fresh ginger-heat. If you like pumpkin, sweet plantain, and autumn spices, then more joy has come to your world 😉

Take it up a notch with a delicious swirl of cashew sour cream, and a sprinkle of pumpkin seeds.

This recipe is an awesome complement to this Chickpea Walnut Apple LoafSpiced Cranberry-Mango Sauce and Ginger Sesame Asparagus, for a stellar holiday menu. 

Check out the video: Vegan Christmas Dinner where I show you how to make these awsome dishes.

If you try this recipe or any of these, let us know! Leave a comment and don’t forget to tag a photo #choosingmyhealth on Instagram. Enjoy, friends!

Vegan Pumpkin Soup ft. Sweet Plantain

Servings: 4

Prep Time: 1hr, 15mins

Good For: Lunch/ Dinner

Cuisine: Vegan, Gluten-Free, Grain-Free, Soy-Free


  • 3 cups of unsweetened plant milk
  • 3 cups of pureed pumpkin (or sub butternut squash)
  • 1 large roasted ripe sweet plantain
  • 1 3/4 cups vegetable broth (DIY or pre-made)
  • 1/2 roasted garlic
  • 1/4 roasted onion (medium size)
  • 1/2 tsp thyme
  • 3 tsp maple syrup
  • 2-inch knob of fresh ginger root (equivalent to about 3 tsp of grated ginger root)
  • 1/4 cup cashews
  • 1/3 tsp cinnamon
  • 1/8 tsp turmeric
  • 1 tsp of salt


  1. Preheat oven to 350-deg
  2. Line a baking pan with parchment paper
  3. Slice your pumpkin in half and scoop out the seeds. Set these aside so you can bake later and eat as a delicious snack.
  4. Slice each pumpkin half into several sections
  5. Brush each piece with a light coat of oil (optional).
  6. Place your pumpkin pieces on a baking sheet
  7. Lightly score 1 yellow plantain down the middle. Add this to your baking sheet.
  8. Cut half an onion. Add 1/2 an onion and one unpeeled clove of garlic to your baking sheet.
  9. Bake for about 50 minutes, or until a fork can easily pierce the skin of your pumpkin.
  10. When baking is done, let your pumpkin pieces cool down, and then scoop out 3 cups of pumpkin puree
  11. To a pot on medium heat, add plant-based milk, vegetable broth, pureed pumpkin, yellow plantain, cashews, ginger, *onion (just 1/2 of your 1/2), *garlic (just 1/2 a clove), maple syrup, thyme, and salt.
  12. Let this boil for about 10 minutes
  13. After the soup has cooled down, transfer to a blender, and blend until silky smooth. Alternatively, you can use an immersion blender in the pot.
  14. Taste and adjust seasonings as needed.
  15. Serve your soup, with some roasted pumpkin seeds and a drizzle of date syrup or cashew sour cream.


  • *Start by adding just 1/2 of your roasted onion (approximately 1/4 of a roasted onion), and 1/2 of your roasted garlic clove to the pot. I find this measurement to be a sweet spot. However, after you blend, taste and adjust as necessary. If you prefer a more onion and garlic flavor, add the remaining 1/2 of your onion and 1/2 of your garlic. 
  • Remember to use a ripe yellow plantain in this recipe. Yellow plantains are sweet, unlike green plantains that aren’t. Yellow plantains sometimes have black spots, which is fine. The yellower/more spotty your plantain, the sweeter. If you can’t find a yellow plantain, green plantains will ripen in about 1-2 weeks, depending on the temperature where they’re stored. To speed up ripening, place your plantains in a paper bag.  Just remember to check often.
  • Soup keeps for about 4-5 days in the fridge, and up to a month in the freezer.

Did you make this recipe? Tag @choosingmyhealth on Instagram and hashtag it #choosingmyhealth

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Hey friend, I'm Mel!

I'm a certified holistic nutritionist, certified health coach, plant-based food instructor, and a certified personal trainer. My passion is helping people like you transition to a plant-based diet, with easy step-by-step strategies that work. I'm committed to empowering you to heal through a plant-based lifestyle so you can freely live out your God-given purpose and thrive. Let's start today!



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