This Pumpkin soup recipe is mega creamy (without any cream!), accidentally healthy and bursting with flavor!
This pumpkin soup recipe is Fall in a bowl! It’s luxuriously creamy, rich and velvety, layered with flavor from roasted pumpkin, onions, garlic, Granny Smith apple, coconut milk, warm and earthy cinnamon, ginger, nutmeg, cloves and sweetened up a bit with a kiss of maple. The ingredients simmer together in a fragrant aromatic bath then all get blended together to create the most hypnotic pumpkin soup you ever tasted – without any guilt! This creamy pumpkin soup recipe is also make ahead friendly and freezer friendly for stress free dinners or lunches throughout the week. Now get ready to curl up and warm up with big bowl of velvety roasted pumpkin soup!
Creamy vegetable soup recipes are incredibly comforting and always satisfying. Some of our favorites include Broccoli Soup, Tomato Soup, Butternut Squash Soup, Chipotle Sweet Potato Soup, Cauliflower Soup and Crockpot Potato Soup.
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PUMPKIN SOUP RECIPE
This pumpkin soup recipe is everything you love about Fall wrapped up into one intoxicatingly smooth, warm, creamy soup. It’s comforting, nourishing, fragrant, satisfying, easy to make and tastes even better the next day.
Here’s what you’ll love about this pumpkin soup recipe:
- FLAVOR! This pumpkin soup recipe boasts a complex symphony of flavors that will delight anew with every spoonful. It’s infused with warm cinnamon, spunky ginger, cumin and pinches of turmeric, ground nutmeg, ground cloves and smokey, spicy chipotle pepper (which you can add more or less of) to create a warm, Fall curry flavor. A Granny Smith apple and a splash of apple cider vinegar cut through the richness of the soup and awaken the seasonings and a splash of maple rounds out the hypnotic flavor profile.
- NUTRITOUS: This creamy pumpkin soup recipe is made without any heavy cream, cheese and only a little butter (which you can replace with oil if you wish) so, unabashedly slurp on and on and on!
- CREAMY! This roasted pumpkin soup recipe is super creamy thanks to the pumpkin, coconut milk and aromatic veggies that get blended all together to create their own creaminess – if anything you’ll have to thin the soup instead of thicken it!
- EASY: Please don’t be intimidated by the ingredient list— this pumpkin soup recipe only requires basic pantry ingredients and almost all of the ingredients are dump and simmer. The recipe starts by roasting sugar pumpkins to create your own fabulous pumpkin puree or you can shortcut it with canned pumpkin puree. Roasting the pumpkins takes about 30 minutes – but it’s all hands off. Once they’re done, this soup comes together quickly with a 10-minute sauté and 15-minute simmer, then blending to guiltless, indulgent creamy perfection.
- MAKE AHEAD: This pumpkin soup tastes even better the next day which means you can enjoy it for lunch or dinner all week.
- FREEZES BEAUTIFULLY. This pumpkin coconut soup doesn’t contain any dairy which means it freezes beautifully. This allows you to make it in bulk or in advance without worrying about throwing out leftovers – instead you get to enjoy leftovers at a reheats notice.
- GOES WITH EVERYTHING: This pumpkin soup recipe can be enjoyed as a meal all on-its-own or pairs wonderfully with practically everything. Although it’s flavorful, it’s a chameleon of sorts, so it can be enjoyed with any type of cuisine. I’ve also included recipe variations to mix up the flavor profile.
What type of Pumpkin is best?
This pumpkin soup recipe can be made by roasting fresh pumpkin (recommended for maximum pumpkin flavor) or with canned pumpkin purée if you’re short on time or have a pumpkin soup craving NOW.
- Roasted Pumpkin: to make your own pumpkin puree with fresh pumpkin, you will need 1-2 sugar pumpkins, also known as pie pumpkins or sweet pumpkins. Sugar pumpkins are NOT carving pumpkins that you carve for Halloween. Sugar pumpkins are smaller, sweeter, and less fibrous than carving pumpkins. Carving pumpkins are raised for their durability and not their taste; they are blander, stringier and moister than sugar pumpkins.
- Canned Pumpkin: you can use canned pumpkin puree instead of making your own, just make sure it is puree and not pumpkin pie filling, they are not the same thing. Pumpkin puree is cooked and pureed pumpkin without any added sugar or spices; the ingredient list should only list “pumpkin.” Pumpkin pie filling, however, is sweetened and seasoned with Fall spices. Both pumpkin puree and pumpkin pie filling can be found in the baking aisle of your grocery store, so make sure you are grabbing the right can! I stock up on cans of Libby’s 100% pure pumpkin puree at the end of every season, that way I can start making glorious pumpkin everything in August and September, long before the shelves are stocked.
WHAT INGREDIENTS FOR PUMPKIN SOUP RECIPE?
To make this easy pumpkin soup recipe, you will need:
- Pumpkin: 1-2 sugar pumpkins to equal 4 pounds/64 ounces or two 15-ounce cans pumpkin puree.
- Granny smith apple: don’t skip and don’t substitute with a sweet apple! The tart apple adds a layer of subtle, yet delightful flavor.
- Onion: I usually use yellow onions but for this pumpkin soup recipe, you will want a white onion for a sweeter, cleaner flavor.
- Garlic: use more or less depending on your garlic love.
- Chicken broth: I prefer chicken broth because it is more flavorful, but can certainly use vegetable broth to make the soup vegan.
- Coconut milk: adds a subtle coconut goodness and helps the soup taste rich and creamy without any heavy cream or dairy. My favorite brand of coconut milk is hands down Chaokoh. I love it so much that when my grocery store stopped carrying it, I started purchasing it on Amazon! Chaokoh is creamier than any other brands I’ve tried by FAR and therefore results in the most luscious pumpkin soup.
- Do you have to use full-fat coconut milk? I don’t insist on full fat coconut milk but keep in mind less fat means less flavor and thickness.
- Apple cider vinegar: along with the Granny smith apple, its tanginess cuts thorough the warm flavors and balances the sweetness.
- Maple syrup: pure maple syrup and not imitation please.
- Butter: I love the added flavor but you can substitute with cooking oil.
- Olive oil: you can substitute with your preferred cooking oil if you wish.
- Seasonings: cinnamon, ground ginger, ground cumin, turmeric, ground nutmeg, ground cloves, chipotle chili pepper, salt and pepper. The seasonings all blend together beautifully to fill the soup with warm, aromatic flavor with a hint of curry.
- Chipotle chili powder: might be the only seasoning you don’t keep stocked. I use it ALL the time in my recipes, so I highly suggest purchasing it. It is made of roasted jalapeno peppers for a smoky heat as opposed to pure heat. It is easy to find at your grocery store under any of the following names: “chipotle chili pepper,” “ground chipotle chile,” or “chipotle powder.” You can substitute with half the amount of cayenne pepper or red pepper flakes if you wish.
IS PUMPKIN SOUP GLUTEN FREE?
Yes! This pumpkin soup recipe does not contain any gluten.
IS PUMPKIN SOUP DAIRY FREE?
Yes, this pumpkin soup recipe is dairy free. It contains coconut milk instead of heavy cream.
IS PUMPKIN SOUP VEGAN?
As written, this recipe is not vegan due to the chicken broth. You can easily make it vegan by replacing the chicken broth with vegetable broth.
HOW DO I CHOOSE A GOOD sugar pumpkin?
Sugar pumpkins can be more or less flavorful, so for the richest tasting roasted pumpkin soup, you’ll want to start with a with a healthy, ripe pumpkin. Here is what to look for:
- Pumpkins should have a deep, hollow sound when you tap them. The louder the sound, the more mature the pumpkin is, which means it will be more flavorful.
- The skin of the pumpkin should be firm. When pumpkins are ready to harvest, their skin turns from leathery to firm. To check for firmness, gently poke the pumpkin with your fingernail. The pumpkin should spring right back without any give. Also check the bottom of the pumpkin where it was touching the ground. The flesh should feel firm and not spongy when pressed.
- Look for pumpkins with a matte finish. If the skin looks shiny, it was picked early and is not ripe. The deeper the color, the riper the pumpkin.
- Look for a firm, dark green stem and avoid stems that look brown, soft, mushy, or dried out.
- Avoid blemishes like cuts, bruises, soft spots or mold. Cuts on the surface of pumpkins might seem harmless but they act like human skin and are prone to infection.
HOW DO I STORE Pumpkins?
Once you select your fresh sugar pumpkin, you will want to keep it fresh. It’s a sad day when you’re giddy to make pumpkin soup only to find soft, mushy spots on the outside of your pumpkin or extremely dull, mushy or dry flesh on the inside. To prolong the life of your pumpkin:
- Store fresh, whole pumpkins in a cool, dark place, such as a dark pantry, basement or closet, where sunlight won’t quicken its ripening.
- Make sure to keep it away from moisture to prevent mold and rotting.
Proper conditions will keep your pumpkins fresh for two to three months.
How to Make Pumpkin Soup
Pumpkin soup is easy to make and involves mostly hands off roasting and simmering and finally blending to its creamy glory. Here’s how to make it:
Roast Pumpkins
- First, we’ll roast the pumpkin(s) by cutting each pumpkin in halve then scooping out all of the seeds.
- Next, slice each pumpkin halve in half to make quarters. Brush the flesh of the pumpkin quarters with olive oil and place cut sides down on a baking sheet.
- Roast for 35 minutes at 425 OR until flesh is easily pierced through with a fork. Let it cool a few minutes, then peel the pumpkin skin off of the pumpkins.
Sauté Aromatics
- Sauté onions and chopped Granny Smith over medium heat for 8-10 minutes. We are building flavor here by cooking the onions over lower heat than usual, also known as “sweating” the onions. Sweating gently cooks the onions and increases their natural sweetness and reduces their sulfur content.
- Next, we’ll sauté the garlic and all spices/seasonings for one minute. Sautéing the spices is the key to unlocking their flavor.
Simmer Soup
- Add pumpkin flesh, coconut milk and chicken broth, scraping the bottom of the pan to loosen up any browned bits which are flavor gold.
- Bring to a boil, then reduce to a simmer over low heat. Cover the pot, leaving a 1-inch gap because this soup likes to spit! Even with a large pot, your soup will spit a lot, especially every time you uncover to stir – so be careful!
- Simmer the soup for 15 minutes, stirring occasionally and replacing the lid.
Blend Soup
- I suggest using your blender verses an immersion blender for this soup. I find a high-powered blender gives a smoother, more desirable consistency than an immersion blender.
- Working in 2-3 batches, transfer soup to your blender to puree, taking care to let smoke escape or it will explode. I leave a corner open on my blender and cover with a paper towel to let steam escape.
FINISH SOUP
- Transfer pureed soup back to pot. Stir in maple syrup and apple cider vinegar. Season to taste with additional salt & pepper if desired or additional maple syrup. Ladle into bowls and garnish coconut milk, seeds and cilantro if desired (optional).
CAN I ROAST THE PUMPKIN SEEDS?
Yes! This pumpkin soup is delicious garnished with roasted pumpkin seeds for a contrasting crunch. You can also use pepitas, pine nuts, pecans or sesame seeds. I like to prep the pumpkin seeds while I’m waiting for the roasted pumpkin to cool then pop them in the oven before I start on the soup, that way everything is done at the same time.
To roast the pumpkins seeds, add them to a parchment paper lined baking sheet. Make sure they’re very dry from rinsing or they won’t get crunchy. Drizzle the seeds with vegetable oil and season with cinnamon, sugar, sea salt and chipotle chili pepper. Spread seeds out evenly on baking sheet in a single layer and roast for 25-30 minutes. or longer, depending on how “crunchy” you like your seeds.
What else can I garnish pumpkin soup with?
For contrasting flavor, I like a drizzle of coconut milk onto my pumpkin soup but you could also garnish with a dollop of sour cream, plain yogurt or crème fraîche.
You can also top with fresh herbs such as cilantro, parsley, basil, thyme, sage, chives, etc. Homemade croutons would also be tasty.
TIPS AND TRICKS FOR PUMPKIN SOUP RECIPE
- Adjust to taste. Make this your favorite pumpkin soup by adjusting it to taste. Add additional salt as needed, maple for sweeter, apple cider vinegar for tangier, chipotle chili powder for spicier. You can also amp up the cinnamon, ginger and garlic for more intense flavor.
- Chicken Broth: Take care your chicken broth is low sodium otherwise your soup might be too salty.
- Scale up or down. You can scale this pumpkin soup recipe up or down. Just use the handy up or down arrows located next to the serving size and it will adjust the amount of ingredients for you.
- Consistency: The consistency of this soup is entirely up to you! For a thinner soup, stir in additional broth. For a thicker soup, simmer longer or make a cornstarch slurry.
HOW DO YOU THICKEN PUMMPKIN SOUP?
This pumpkin soup should be gorgeously thick and creamy but if you need to thicken your soup, then you can do so with a cornstarch slurry. Simply mix 1 tablespoon cornstarch with 3 tablespoons water until smooth. Add to the soup and simmer until thickened. If you would like an even thicker soup, then repeat.
HOW DO YOU THIN PUMPKIN SOUP?
This soup is on the luxuriously thick side but it easy to thin to desired consistency by stirring in additional broth.
SLOW COOKER PUMPKIN SOUP INSTRUCTIONS:
You can also make this pumpkin soup recipe in the crockpot. Keep in mind that less liquid is evaporated in the slow cooker, so you may want to start with less broth or your soup won’t be quite as thick. To make:
- Roast pumpkin. Roast the pumpkin according to the recipe directions.
- Combine ingredients. Add all of the ingredients to a 6-quart slow cooker.
- Cook until tender. Cook until the onions and apples are tender, approximately 6-8 hours on low, or 3-4 hours on high.
- Blend. Working in 2-3 batches, transfer the soup ingredients to the blender and puree until smooth.
- Garnish. Season to taste with salt and pepper and garnish with roasted pumpkin seeds, coconut milk, etc.
CAN I PREP PUMPKIN SOUP AHEAD OF TIME?
Yes! You can prep almost all of the ingredients for creamy pumpkin soup a day ahead of time so then it’s just dump, cook and eat! The only ingredient you’ll want to chop at the time of cooking is the apple. Here’s how:
- Roast pumpkin: roast the pumpkin according to recipe directions and store the flesh in an airtight container in the refrigerator for up to one week or freeze for up to three months.
- Roast seeds: roast the pumpkin seeds according to recipe directions and store in an airtight container at room temperature for up to two weeks.
- Prep aromatics: chop the onions and mince the garlic and store them in separate airtight container in the refrigerator
- Seasonings: you can measure out all of the seasonings and store them in a plastic aright bag.
CAN YOU MAKE PUMPKIN SOUP AHEAD?
Pumpkin soup reheats beautifully, so it is perfect to make in advance. You can even meal prep by adding serving size portions into separate containers for the week (or up to 5 days). You can reheat individual servings in the microwave or heat larger quantities on the stove or crockpot until warmed through – see detailed instructions below.
HOW DO I REHEAT pumpkin SOUP?
- Microwave: for smaller batches or individual servings, transfer pumpkin soup to a microwave-safe dish, cover with a microwave-safe lid or paper towel. Microwave for 2 minutes, stir, then continue to microwave for 30-second intervals, if needed.
- Stove: reheat large batches of soup in a soup pot/Dutch oven on the stove over medium low heat, stirring occasionally until heated through.
- Crockpot: transfer soup to crockpot and heat on low for 1-2 hours.
HOW LONG CAN YOU KEEP BUTTERNUT SQUASH SOUP?
This roasted pumpkin soup will last about 4-5 days in the refrigerator. As always, use common sense and if it doesn’t smell right, then throw it out.
CAN YOU FREEZE pumpkin SOUP?
YES! This pumpkin soup recipe freezes well because it does not contain any dairy. To freeze:
- Cool. Cool soup completely before freezing.
- Package: Transfer soup to a freezer safe container. You can use sandwich size plastic bags for individual soup portions, quart size bags or freezer bags. To easy fill these bags, place them in a container that you can wrap the top around the edge of – for example, place a sandwich size bag in a mug then cuff the edges around the mug. This keeps the bag open and prevents it from collapsing when you are pouring in your soup. Squeeze out any excess air then seal and label.
- Freeze. Freeze Pumpkin soup for up to three months
- Thaw/Reheat. The easiest way to thaw your soup is in your refrigerator overnight then reheat on the stovetop or in the microwave.
CREAMY PUMPKIN SOUP VARIATIONS:
This pumpkin soup recipe is a great spring board for other flavorings. Here’s a few ideas:
- Thai pumpkin soup: I recommend using this Curried Butternut Squash Soup recipe as a guide. Essentially, you will replace the seasonings with 2-4 tablespoons red curry paste, 2 tablespoons fish sauce, 2 tablespoons lime juice, 1 tablespoon dried basil and Asian chili sauce to taste. Garnish with fresh cilantro and additional lime juice to taste.
- Southwest pumpkin soup: replace the seasonings with 1 ½ teaspoons chili powder, 1 ½ teaspoons ground cumin, 1/2 tsp EACH chipotle chile powder (more or less to taste), smoked paprika, dried oregano, and a pinch of cinnamon. Add 1 cup pepper jack cheese if desired. Add 2-4 tablespoons lime juice to taste and garnish with cilantro.
- Italian pumpkin soup: replace the seasonings with ½ tablespoon dried basil, 1 teaspoon dried parsley, ½ teaspoon dried oregano, ¼ teaspoon dried thyme and a pinch of red pepper flakes. Stir in ½ cup Parmesan until melted.
WHAT SIDE DISHES GO WITH PUMPKIN SOUP?
This pumpkin soup can be served on its own with some crusty bread, garlic bread, breadsticks, dinner rolls or sweet moist cornbread to mop up the soup or it’s delicious with grilled cheese (try Gruyere or Gouda!) or your favorite sandwiches. It’s also tasty with salads, after all, soup and salads are a match made in heaven! I love pairing this pumpkin soup with Fall Salad, Apple Salad, Pear Salad or Shaved Brussels Sprouts Salad.
IS PUMPKIN SOUP GOOD FOR YOU?
Pumpkin soup is low in carbs but packed with vitamins, minerals and nutrients such as beta-carotene, magnesium, fiber, potassium, vitamins A, B, C & E. Pumpkins also contains many great antioxidants that help to lower and maintain sugar and insulin levels.
LOOKING FOR MORE CREAMY SOUP RECIPES?
- White Chicken Lasagna Soup
- Loaded Zuppa Toscana
- Creamy Basil Parmesan Italian Soup
- New England Clam Chowder
- Bacon Ranch Chicken Chowder
- Cheesy Chicken Broccoli Wild Rice Soup
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Ingredients
Soup
- 1-2 sugar pie pumpkins to equal 4 pounds/64 ounces
- 2 tablespoons butter
- 2 tablespoons olive oil
- 1 large white onion chopped
- 1 Granny Smith apple peeled and chopped into 1” chunks
- 3/4 teaspoon salt plus more to taste
- 1/2 teaspoon pepper
- 4-6 cloves garlic, minced
- 1 teaspoon ground cinnamon
- 1/2 tsp EACH ground ginger, ground cumin
- 1/4 tsp EACH turmeric, ground coriander, ground nutmeg, ground cloves
- 1/4 teaspoon chipotle chili pepper more or less to taste
- 1 14 oz. can coconut milk ( I love Chaokoh)
- 2 cups low sodium chicken broth
- 2 tablespoons pure maple syrup
- 1 tablespoon apple cider vinegar
Roasted Seeds
- Reserved pumpkin seeds
- 1 tablespoon Vegetable oil
- 1 tsp EACH ground cinnamon, sugar, sea salt
- 1/4 teaspoon chipotle chili pepper
Instructions
To Roast Pumpkins
- Preheat oven to 425 degrees F. Line a baking sheet with parchment paper (for easy cleanup). Halve the pumpkin(s) and scoop out the seeds (reserve seeds for roasting). Slice each pumpkin halve in half to make quarters. Brush the flesh of the pumpkin quarters with olive oil.
- Place pumpkin quarters cut sides down on the baking sheet. Roast for 35 minutes at 425 OR until the flesh easily pierces through with a fork. Set aside to cool for a few minutes (you can use this time to clean the pumpkin seeds) then peel the pumpkin skin off of the pumpkins; discard the skin.
To Roast Seeds (Optional)
- Preheat oven to 325 degrees F. Line a baking sheet with parchment paper or foil sprayed with cooking spray. Rinse seeds and pat very dry. Add seeds to the prepared baking sheet and drizzle with vegetable oil. Season with cinnamon, sugar, sea salt and chipotle chili pepper; stir until evenly coated. Spread seeds out evenly on baking sheet in a single layer. Cook for 25-30 minutes (or longer) depending on how “crunchy” you like your seeds.
To make soup
- While the seeds are roasting, make the soup. Melt butter with olive oil in a Dutch oven/soup pot over medium heat. Add onions and apple and season with salt and pepper. Sauté for 8-10 minutes or until onions are softened.
- Add garlic and all spices/seasonings; sauté 1 minute. Add pumpkin flesh, coconut milk and chicken broth. Bring to a boil, then reduce to a simmer over low heat. Cover the pot, leaving a 1-inch gap. Simmer for 15 minutes, stirring occasionally and replacing the lid.
- Working in 2-3 batches, transfer soup to a high-powered blender to puree, taking care to let smoke escape or it will explode (I leave a corner open and cover with a paper towel). I find my blender gives a smoother, more desirable consistency than an immersion blender.
- Transfer pureed soup back to the pot. Stir in maple syrup and apple cider vinegar. Season to taste with additional salt & pepper if desired or additional maple syrup. Ladle into bowls and garnish with coconut milk, seeds and cilantro if desired (optional).
Notes
Storage
Store pumpkin soup in an airtight container in the refrigerator for up to five days or freeze for up to three months. Pumpkin soup reheats beautifully, so it is perfect to make in advance. You can reheat individual servings in the microwave or heat larger quantities on the stove or crockpot until warmed through – see detailed instructions in post.
PREP AHEAD
You can prep almost all of the ingredients for creamy pumpkin soup a day ahead of time so then it’s just dump, cook and eat!- Roast pumpkin: roast the pumpkin according to recipe directions and store the flesh in an airtight container in the refrigerator for up to one week or freeze for up to three months.
- Roast seeds: roast the pumpkin seeds according to recipe directions and store in an airtight container at room temperature for up to two weeks.
- Prep aromatics: chop the onions and mince the garlic and store them in separate airtight container in the refrigerator
- Seasonings: you can measure out all of the seasonings and store them in a plastic aright bag.
SLOW COOKER PUMPKIN SOUP:
You can also make this pumpkin soup recipe in the crockpot. Keep in mind that less liquid is evaporated in the slow cooker, so you may want to start with less broth or your soup won’t be quite as thick. To make:- Roast pumpkin. Roast the pumpkin according to the recipe directions.
- Combine ingredients. Add all of the ingredients to a 6-quart slow cooker.
- Cook until tender. Cook until the onions and apples are tender, approximately 6-8 hours on low, or 3-4 hours on high.
- Blend. Working in 2-3 batches, transfer the soup ingredients to the blender and puree until smooth.
- Garnish. Season to taste with salt and pepper and garnish with roasted pumpkin seeds, coconut milk, etc.
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Mercedes says
how many does this serve?
Jen says
6-8 servings, enjoy!
Lindsay says
If I replace with can pumpkin purée, do I still need 64 oz?
Jen says
Yes, you will need 64 ounces or two 15-ounce cans of pumpkin puree. Enjoy!