Pumpkin season has finally arrived. Pumpkin pies, pumpkin bread, pumpkin lattes, and more are ubiquitous this time of year. Some of us love it and some of us hate it. But I’m totally in the love camp! This homemade pumpkin soup recipe from scratch is a quick and filling fall meal packed with vegetables.
bonus… In just a few minutes, you can make this soup with just ingredients you have in your pantry! Pumpkin soup has all the flavors of fall in one bowl.
healthy pumpkin soup
I’m not sure how pumpkin soup can be unhealthy, since pumpkin itself is rich in fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add some nutrient-dense bone broth and you’ll get all the gut-healing benefits of gelatin, too.
This pumpkin soup recipe has the right balance of flavor and sweetness from fresh onions, apples, and sage. On busy nights when I don’t have fresh ingredients, I could just substitute 1 teaspoon of onion powder and 1 cup of applesauce!
Ingredients and Substitutes
Since pumpkin itself doesn’t have much flavor, it needs more spices to keep it alive. Use garlic and sage along with fruits and vegetables. Other popular ingredients include spices such as fresh ginger, cumin, and coriander. If you want a spicier flavor, add a little cayenne pepper to the soup. Or, if you want to add some sweetness, try drizzled with maple syrup.
This soup is great to make ahead and reheat. After the flavors mix, it tastes even better the next day.
Here, I mainly use home-made chicken broth, but when I’m in a hurry, Kettle and fire low-sodium chicken broth Another good option. You may need to add a little more salt to the final soup to get the best flavor. And if you don’t have enough chicken broth, vegetable broth also works.
The Best Types of Pumpkin to Use
The first time I made this soup, I used fresh pumpkin I purchased at the farmer’s market. Although it was extra work, it made an incredibly delicious soup. My kids and I made roasted pumpkin seeds with leftovers!
We do not recommend using jack-o-lantern pumpkins for this recipe. Instead, look for pumpkins labeled “sugar pumpkins” or “pie pumpkins.” I find that pumpkins on the smaller side (about 4 pounds or less) are generally sweeter. If you are not familiar with baking with raw pumpkin, this post I explain the easiest way.
And if you’re in a hurry, canned pumpkin puree also works (although it doesn’t taste as good). Add chicken broth, some spices, coconut cream and voila… Add pumpkin soup!
Creamy Pumpkin Soup Recipe
This easy pumpkin soup is delicious, super easy to make, and kids love it! Serve with salad or leftovers for a quick meal.
- 2 TBSP olive oil (or coconut oil)
- 4 pound fresh pumpkin (or 3½ cups canned pumpkin puree)
- 1 yellow onion (sliced)
- 1 carrot (chopped)
- 1 apologize (Peeled, cored, chopped)
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 cloves garlic (1 teaspoon minced or garlic powder)
- 1 teaspoon sage
- 4 cup chicken broth
- 1 cup heavy cream (or coconut cream, optional)
- ¼ cup fresh parsley (For decoration, optional)
- Pepitas (for decoration, optional)
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Peel, seed and dice the pumpkin into 1-inch cubes.
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Heat olive oil or coconut oil in a large pot over medium heat.
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Saute fresh zucchini, onion, minced garlic cloves, carrots, and apples in a Dutch oven or large pot for 5 minutes or until tender. If using canned pumpkin puree, leave the pumpkin until step 5 when adding the stock.
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Add a teaspoon of salt, sage, and ground pepper. If you are not using minced garlic, add garlic powder.
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Pour in the chicken stock or broth and bring the soup to a boil.
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Reduce heat and simmer for 10 minutes or until pumpkin is fork tender.
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Using an immersion blender, blend until smooth. You can also use a regular blender to work in batches.
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Serve topped with cream and freshly chopped parsley, if desired.
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Store leftovers in an airtight container in the refrigerator and reheat as needed.
Nutrition Facts
Creamy Pumpkin Soup Recipe
Per serving (1 cup)
calorie 251
Calories from Fat 144
% Daily Value*
province 16g25%
8g saturated fat50%
1g polyunsaturated fat
6g monounsaturated fat
cholesterol 34mg11%
sodium 353mg15%
potassium 684mg20%
carbohydrate 26g9%
8g fiber33%
12g sugar13%
protein 6g12%
Vitamin A 37179IU744%
Vitamin C 15mg18%
calcium 97 mg10%
steel 4 mg22%
*Percent Daily Values are based on a 2000 calorie diet.
If you don’t have coconut cream, you can use canned full-fat coconut milk.
Other comforting fall soups and recipes to try:
Have you ever tried pumpkin soup? Would you like to try this recipe? Let us know by leaving a comment!
