It's finally the season for all things pumpkin. Pumpkin Pie, pumpkin breadpumpkin lattes and more are everywhere this time of year. Some of us love it and some of us hate it… but I'm totally in the love camp! This made-from-scratch pumpkin soup recipe is a quick, vegetable-filled fall meal.
Bonus… with less, I can make this soup entirely from ingredients in my pantry! Pumpkin soup has all the flavors of fall in one bowl.
Healthy pumpkin soup
I'm not sure that pumpkin soup can be unhealthy, since pumpkin itself is loaded with fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add nutritious bone broth and you've got all the intestinal healing the benefits of gelatin as well.
This pumpkin soup recipe has just the right balance of savory/sweet from fresh onions, apples, and sage. On a busy night when I didn't have fresh ingredients on hand, substituting a teaspoon of onion powder and a cup of applesauce worked well!
Ingredients and substitutions
Pumpkin doesn't have much flavor on its own, so it needs some spices to liven it up. Along with fruits and vegetables, I use garlic and sage. Other popular ingredients are aromatics such as fresh ginger, cumin and coriander. If you want more of a spicy kick, then add some cayenne pepper to your soup. Or for a touch of added sweetness, try a sprinkling of maple syrup.
This soup is also great to make ahead of time and reheat. The flavors taste even better the next day after they have had time to blend.
I usually use homemade chicken stock here, but when I'm in a rush Boil and fire low sodium chicken broth is another good option. You may need to add a little more salt to the final soup for the best flavor. And if you don't have chicken stock, vegetable stock works too.
The best type of pumpkin to use
The first time I made this soup I used fresh pumpkin from the farmers market. Although it was extra work, it made a very tasty soup. The kids and I did roasted pumpkin seeds with the leftovers!
Jack-o-Lantern pumpkins are not recommended for this recipe. Instead, look for pumpkins labeled “sugar pumpkin” or “pie pumpkin.” I find that pumpkins on the smaller side (about 4 pounds or less) are usually sweeter. If you are not used to baking with fresh pumpkin, this post explains the easiest way to do it.
And if you're in a hurry, canned pumpkin puree works too (although it's not as tasty). Add chicken stock, some spices and a swirl of coconut cream and voilá… pumpkin soup!
Creamy Pumpkin Soup Recipe
This easy pumpkin soup is delicious, super easy to make, and kid-approved! Serve with a salad or leftovers for a quick meal.
- 2 TBSP olive oil (or coconut oil)
- 4 £ fresh pumpkin (or 3½ cups canned pumpkin puree)
- 1 yellow onion (cut off)
- 1 carrot (shredded)
- 1 apple (peeled, sliced and diced)
- 1 SPOON salt
- 1 SPOON black pepper
- 2 carnation garlic (minced, or 1 tsp garlic powder)
- 1 SPOON wise
- 4 CUPS chicken stock
- 1 CUP heavy cream (or coconut cream, if desired)
- ¼ CUP fresh parsley (for garnish, optional)
- scrap (for garnish, optional)
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Peel, seed and cut the squash into 1-inch cubes.
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In a large pot, heat the olive or coconut oil over medium heat.
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Saute fresh squash, onion, minced garlic cloves, carrot, and apple in a Dutch oven or large pot for 5 minutes or until softened. If using canned pumpkin puree, reserve the pumpkin until step #5 when you add the gravy.
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Add the salt, sage and a teaspoon of ground pepper. Add garlic powder if you are not using minced garlic cloves.
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Pour in the stock or chicken broth and bring the soup to a simmer.
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Reduce the heat and simmer for 10 minutes or until the squash is tender.
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Use an immersion blender to blend until smooth. You can also use a regular blender, working in batches.
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Top with cream and freshly chopped parsley as desired and serve.
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Store leftovers in an airtight container in the refrigerator and reheat as needed.
Nutrition facts
Creamy Pumpkin Soup Recipe
Amount per serving (1 cup)
Calories 251
Calories from fat 144
% Daily Value*
Fat 16 g25%
Saturated fat 8 g50%
Unsaturated fat 1 g
Monounsaturated fat 6 g
cholesterol 34 mg11%
Sodium 353 mg15%
potassium 684 mg20%
Carbohydrates 26 g9%
Fiber 8 g33%
Sugar 12 g13%
Protein 6 g12%
Vitamin A 37179 IU744%
Vitamin C 15 mg18%
Calcium 97 mg10%
Iron 4 mg22%
* Percent Daily Values are based on a 2000 calorie diet.
You can also use canned full-fat coconut milk if you don't have coconut cream.
Other comforting fall soups and recipes to try:
Have you ever had pumpkin soup? Will you try this recipe? Leave a comment and let us know!
