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–+ servings
Pumpkin Soup

Creamy Pumpkin Soup to Warm Your Soul This Fall

This Creamy Pumpkin Soup is a cozy, quick dish perfect for fall, highlighting the versatility of canned pumpkin.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 can (15 oz) Canned Pumpkin
  • 4 cups Vegetable Broth homemade broth optional
  • 1 medium Onion diced
  • 3 cloves Garlic minced
  • 1 cup Coconut Milk or heavy cream
For Seasoning
  • 1 teaspoon Ground Cinnamon
  • 1 pinch Nutmeg fresh preferred
  • to taste Salt
  • to taste Black Pepper freshly cracked preferred
For Optional Toppings
  • 1/4 cup Pumpkin Seeds toasted
  • to taste Chopped Fresh Herbs (like parsley or thyme)
  • 1 cup Greek Yogurt or Sour Cream for non-dairy, use vegan yogurt

Equipment

  • large pot
  • Immersion blender

Method
 

Step-by-Step Instructions for Pumpkin Soup
  1. In a large pot over medium heat, add a splash of oil and sauté one diced onion and three minced garlic cloves for about 5 minutes, until the onions become translucent and fragrant.
  2. Pour in 4 cups of vegetable broth and add 1 can (15 oz) of canned pumpkin. Stir well to combine, ensuring no lumps remain. Increase heat slightly and bring to a gentle simmer.
  3. Reduce heat to low and stir in 1 cup of coconut milk, 1 teaspoon of ground cinnamon, a pinch of nutmeg, and salt and pepper to taste. Mix thoroughly and simmer for another 10 minutes.
  4. Remove from heat and blend the soup until smooth using an immersion blender.
  5. Return to medium heat, taste, and adjust seasonings as needed. Warm gently for 5 minutes.
  6. Ladle pumpkin soup into bowls and garnish with optional toppings. Serve immediately.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 30gProtein: 5gFat: 12gSaturated Fat: 10gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gSodium: 600mgPotassium: 500mgFiber: 5gSugar: 5gVitamin A: 1800IUVitamin C: 10mgCalcium: 50mgIron: 2mg

Notes

Use high-quality canned pumpkin without added sugars. Balance the flavors by tasting and adjusting as needed. This soup keeps well for up to 3 days in the fridge.

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