Easy Pumpkin Soup Recipe

I’m excited to share my Pumpkin Soup Recipe that’s quick, healthy, and features an unexpected pantry ingredient you’ll be curious about.

I never believed a simple can of pumpkin could taste this good until I cooked it up. My Pumpkin Soup Recipe began as a late night experiment with a yellow onion and a can of pumpkin puree, and it surprised me every step of the way.

Its bright where you expect dull, and simple but not boring, the kind of dish that shows up at dinner and gets eaten fast. As Healthy Comfort Food it feels like a win for weeknights, you can make it ahead, reheat, and almost forget how easy it was to pull off.

Ingredients

• Pumpkin puree: rich in vitamin A and fiber, gives a smooth, sweet base.
• Onion: adds savory depth and mild sweetness when cooked, has fiber and vitamin C.
• Garlic: gives pungent aroma and immune boosting compounds, adds big flavor.
• Carrot: boosts sweetness, adds beta carotene and fiber, blends into the soup well.
• Olive oil or butter: adds richness, carries flavor, olive oil brings heart healthy fats.
• Cream or coconut milk: makes soup silky and rich, coconut lends dairy free creaminess.
• Spices: cumin, cinnamon, nutmeg add warmth, balance sweet pumpkin and deepen flavor.
• Apple cider vinegar or lemon: brightens the bowl, adds tang and lifts all flavors.
• Pepitas and yogurt: pepitas give crunch and healthy fats, yogurt adds cool tang.

Ingredient Quantities

• 2 tbsp olive oil or unsalted butter
• 1 medium yellow onion, chopped (about 1 cup)
• 2 cloves garlic, minced
• 1 medium carrot, peeled and chopped (optional)
• 1 (15 oz) can pumpkin puree (not pumpkin pie filling)
• 3 cups low-sodium vegetable or chicken broth
• 1/2 cup heavy cream or canned coconut milk
• 1 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 tsp ground cumin
• 1/4 tsp ground cinnamon
• a pinch ground nutmeg (about 1/8 tsp)
• 1 tbsp maple syrup or honey (optional)
• 1 tbsp apple cider vinegar or lemon juice
• 2 tbsp toasted pepitas for garnish (optional)
• Greek yogurt or sour cream for serving (optional)

How to Make this

1. Heat 2 tbsp olive oil or unsalted butter in a large pot over medium heat, add 1 chopped yellow onion and the peeled, chopped carrot (if using) and cook about 5–7 minutes until soft, then add 2 minced garlic cloves and the spices (1/2 tsp ground cumin, 1/4 tsp ground cinnamon and a pinch of nutmeg) and cook 30–60 seconds until fragrant.

2. Stir in the 15 oz can pumpkin puree and 3 cups low-sodium vegetable or chicken broth, scrape up any browned bits and bring to a gentle simmer.

3. Lower the heat and simmer 8–10 minutes so the flavors meld, stirring now and then.

4. Remove from heat and stir in 1/2 cup heavy cream or canned coconut milk, 1 tbsp maple syrup or honey if you want a touch of sweetness, and 1 tbsp apple cider vinegar or lemon juice; add 1 tsp kosher salt and 1/4 tsp black pepper, then taste and adjust seasoning.

5. Puree the soup until very smooth with an immersion blender right in the pot, or let it cool a bit and blend in batches in a regular blender; if using a blender vent the lid and cover with a towel to avoid hot splatters.

6. Return the pureed soup to low heat, thin with a little extra broth if it’s too thick, simmer gently 1–2 minutes to heat through and recheck seasoning.

7. Serve hot topped with 2 tbsp toasted pepitas and a dollop of Greek yogurt or sour cream if you like a creamy tang.

8. Quick hacks: toast the spices in the pot a few seconds before adding liquids to boost flavor, add the sweetener sparingly then adjust, and if the soup tastes flat a tiny splash more vinegar will brighten it right up.

9. Make ahead and storage: cool fast, refrigerate in an airtight container up to 4 days or freeze up to 3 months; reheat gently on low, stirring so it doesnt stick or separate.

Equipment Needed

1. Large heavy saucepan or Dutch oven
2. Chef knife
3. Cutting board
4. Wooden spoon or heatproof spatula
5. Measuring cups and spoons
6. Can opener
7. Immersion blender or regular blender (for blending in batches)
8. Ladle or large serving spoon
9. Small skillet or frying pan for toasting pepitas and spices

FAQ

Easy Pumpkin Soup Recipe Substitutions and Variations

• 2 tbsp olive oil or unsalted butter: swap for 2 tbsp avocado oil or 2 tbsp ghee — same amount, ghee gives a richer, slightly nutty taste.
• 1 (15 oz) can pumpkin puree: use about 2 cups roasted, mashed butternut squash or canned sweet potato puree in the same volume if you want a milder, sweeter flavor.
• 1/2 cup heavy cream or canned coconut milk: replace with 1/2 cup evaporated milk for creaminess, or 1/2 cup plain Greek yogurt stirred in off the heat to avoid curdling.
• 3 cups low-sodium vegetable or chicken broth: use 3 cups water plus 1 bouillon cube or 1 to 1.5 tsp bouillon paste, or swap for mushroom or homemade stock for a deeper flavor.

Pro Tips

1) Toast the spices in the oil or butter for 20–30 seconds before anything else, it really wakes them up. Don’t walk away though, they can burn fast; if they start to smell bitter, toss them and start over.

2) For ultra silky texture, puree while the soup is warm with an immersion blender, or blend cooled batches and strain through a fine mesh if you wanna be fancy. If you use a regular blender, vent the lid and cover with a towel so hot soup doesn’t spray everywhere, and give the reheated soup a little extra broth if it’s gone too thick.

3) Sweetness and acid are partners, add the maple or honey very little at first, then add the vinegar or lemon juice to brighten it up; too sweet flatens the soup, the acid brings it back to life. Taste after you add cream or coconut milk because fat mutes flavors, you’ll probably need a tiny extra pinch of salt or acid.

4) Toast the pepitas and season them with a pinch of salt or smoked paprika for contrast, and use a small dollop of Greek yogurt or sour cream at serving to add tang and richness. To store, cool fast, keep in an airtight container up to 4 days in the fridge or freeze up to 3 months, reheat gently on low and stir so it doesn’t separate.

Easy Pumpkin Soup Recipe

Recipe by Noel Matthews

0.0 from 0 votes

I’m excited to share my Pumpkin Soup Recipe that’s quick, healthy, and features an unexpected pantry ingredient you’ll be curious about.

Pin

Servings

4

servings

Calories

258

kcal

Equipment: 1. Large heavy saucepan or Dutch oven
2. Chef knife
3. Cutting board
4. Wooden spoon or heatproof spatula
5. Measuring cups and spoons
6. Can opener
7. Immersion blender or regular blender (for blending in batches)
8. Ladle or large serving spoon
9. Small skillet or frying pan for toasting pepitas and spices

Ingredients

• 2 tbsp olive oil or unsalted butter

• 1 medium yellow onion, chopped (about 1 cup)

• 2 cloves garlic, minced

• 1 medium carrot, peeled and chopped (optional)

• 1 (15 oz) can pumpkin puree (not pumpkin pie filling)

• 3 cups low-sodium vegetable or chicken broth

• 1/2 cup heavy cream or canned coconut milk

• 1 tsp kosher salt

• 1/4 tsp black pepper

• 1/2 tsp ground cumin

• 1/4 tsp ground cinnamon

• a pinch ground nutmeg (about 1/8 tsp)

• 1 tbsp maple syrup or honey (optional)

• 1 tbsp apple cider vinegar or lemon juice

• 2 tbsp toasted pepitas for garnish (optional)

• Greek yogurt or sour cream for serving (optional)

Directions

• Heat 2 tbsp olive oil or unsalted butter in a large pot over medium heat, add 1 chopped yellow onion and the peeled, chopped carrot (if using) and cook about 5–7 minutes until soft, then add 2 minced garlic cloves and the spices (1/2 tsp ground cumin, 1/4 tsp ground cinnamon and a pinch of nutmeg) and cook 30–60 seconds until fragrant.
• Stir in the 15 oz can pumpkin puree and 3 cups low-sodium vegetable or chicken broth, scrape up any browned bits and bring to a gentle simmer.
• Lower the heat and simmer 8–10 minutes so the flavors meld, stirring now and then.
• Remove from heat and stir in 1/2 cup heavy cream or canned coconut milk, 1 tbsp maple syrup or honey if you want a touch of sweetness, and 1 tbsp apple cider vinegar or lemon juice; add 1 tsp kosher salt and 1/4 tsp black pepper, then taste and adjust seasoning.
• Puree the soup until very smooth with an immersion blender right in the pot, or let it cool a bit and blend in batches in a regular blender; if using a blender vent the lid and cover with a towel to avoid hot splatters.
• Return the pureed soup to low heat, thin with a little extra broth if it’s too thick, simmer gently 1–2 minutes to heat through and recheck seasoning.
• Serve hot topped with 2 tbsp toasted pepitas and a dollop of Greek yogurt or sour cream if you like a creamy tang.
• Quick hacks: toast the spices in the pot a few seconds before adding liquids to boost flavor, add the sweetener sparingly then adjust, and if the soup tastes flat a tiny splash more vinegar will brighten it right up.
• Make ahead and storage: cool fast, refrigerate in an airtight container up to 4 days or freeze up to 3 months; reheat gently on low, stirring so it doesnt stick or separate.

Notes

• Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

• Serving Size: 375g
• Total number of serves: 4
• Calories: 258kcal
• Fat: 20g
• Saturated Fat: 7.2g
• Trans Fat: 0g
• Polyunsaturated: 1.5g
• Monounsaturated: 10g
• Cholesterol: 33mg
• Sodium: 490mg
• Potassium: 413mg
• Carbohydrates: 15.3g
• Fiber: 4.35g
• Sugar: 9g
• Protein: 4.3g
• Vitamin A: 4000IU
• Vitamin C: 11.5mg
• Calcium: 53mg
• Iron: 1.4mg