It’s pumpkin season, after all. 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, filling, vegetable-packed fall meal.
Bonus… in a pinch, 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 pumpkin soup is unhealthy because the pumpkin itself is loaded with fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add a nutritious bone broth and you have all the stomach-healing Benefits of gelatin as well as.
This pumpkin soup recipe has just the right balance of spiciness/sweetness with fresh onions, apples, and sage. On a busy night when I don’t have fresh ingredients on hand, substituting a teaspoon of onion powder and a cup of applesauce works wonders!
Ingredients and substitutes
Pumpkin doesn’t have much flavor on its own, so it needs some additional spices to bring it to life. I use garlic and sage with fruits and vegetables. Other popular ingredients are aromatics such as fresh ginger, cumin, and coriander. If you want extra spice, add some cayenne pepper to your soup. Or try a little ripe for added sweetness Maple syrup.
This soup is great for making ahead and reheating. After they have had time to thaw, they taste even better the next day.
I usually use homemade chicken broth here, but when I’m in a hurry Boil and heat low-sodium chicken broth It is another good option. You may need to add a little more salt to the final soup for the best taste. And if you’re out of chicken soup, vegetable soup works just as well.
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 more work, he made an incredibly delicious soup. The kids and I did. Roasted pumpkin seeds With the rest!
Jack-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 tastier. If you are not used to baking fresh pumpkin, This post It explains the easiest way to do this.
And if you’re in a hurry, canned pumpkin will work just as well (although it won’t taste as good). Chicken broth, some spices, and a swirl of coconut cream and voila… pumpkin soup!
Creamy pumpkin soup recipe
This easy pumpkin soup is delicious, super easy to make, and kid-friendly! Serve with a salad or leftovers for a quick meal.
- 2 TBSP olive oil (or coconut oil)
- 4 Pounds Fresh pumpkin (or 3½ cups canned pumpkin)
- 1 Yellow onion (cut off)
- 1 Carrot (cut off)
- 1 Apple (peeled, sliced and diced)
- 1 tsp Salt
- 1 tsp Black pepper
- 2 Cloves White garlic (minced or 1 tsp garlic powder)
- 1 tsp Wise
- 4 Cups Chicken broth
- 1 Cup Heavy cream (or coconut cream, optional)
- ¼ Cup Fresh parsley (for decoration, optional)
- Frogs (for decoration, optional)
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Peel, seed and core the pumpkin and cut into 1 inch cubes.
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Heat the olive or coconut oil in a large skillet over medium heat.
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Saute the fresh pumpkin, onion, minced garlic clove, carrot and apple in a Dutch oven or large pot for 5 minutes or until tender. If using canned pumpkin, save the pumpkin until step #5 when you add the sauce.
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Add salt, sage and a teaspoon of ground pepper. If you are not using minced garlic, add the garlic powder.
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Pour in the chicken meat or broth and bring the broth to a boil.
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Reduce the heat and simmer for 10 minutes or until the pumpkin is fork tender.
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Use an immersion blender to blend until smooth. You can also use regular mixing by working in groups.
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Top with cream and freshly chopped parsley, if 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
Per serving size (1 cup)
Calories 251
144 calories from fat
% Daily Value*
Fat 16 g25%
Saturated fat 8 g50%
Polyunsaturated 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%
Metal 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 had pumpkin soup? Will you try this recipe? Leave a comment and let us know!
