Easy Pumpkin Soup Recipe

This pumpkin soup recipe combines naturally sweet pumpkin puree with some tasty broth and warm spices to provide a perfect balance of flavors.

Course Dinner

Cuisine American

Keyword comfort food, healthy, pumpkin, soup

Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 183

Heat the olive oil in a large pot over medium heat.
1 tablespoon olive oil
Add the diced onion and cook for 3–4 minutes, until the onion is soft and just starting to brown.
1 cup yellow onion
Stir in the minced garlic and cook for another minute, stirring constantly to prevent burning.
3 cloves garlic
Add the pumpkin puree, salt, black pepper, cinnamon, nutmeg, and paprika. Stir well to combine, and cook for 1–2 minutes to deepen the flavor.
15 ounce canned pumpkin puree, ½ teaspoon salt, ¼ teaspoon black pepper, ¼ teaspoon ground cinnamon, ¼ teaspoon nutmeg, ¼ teaspoon paprika
Pour in the vegetable broth and stir until the soup is smooth.
2 cups vegetable broth
Bring the soup to a boil, then reduce the heat to a simmer. Let it cook for 15 minutes, stirring occasionally to allow the flavors to meld.
Use an immersion blender to puree the soup directly in the pot until smooth. If you don't have an immersion blender, carefully transfer the soup to a blender in batches and blend until smooth. Be cautious of steam when blending.
Once blended, stir in the coconut milk and maple syrup until everything is fully combined and creamy.
2 tablespoons maple syrup, 1 cup full-fat coconut milk
Ladle the soup into bowls, and garnish with a drizzle of coconut milk and a sprinkle of salted pepitas. Serve with slices of toasted gluten-free baguette if desired.
¼ cup salted pepitas

Smooth Texture: An immersion blender is the easiest way to get a creamy soup, but a regular blender works too—just be sure not to overfill it to avoid spills.
Full-Fat Coconut Milk: Using full-fat coconut milk ensures a rich, creamy texture. If the milk has separated in the can, stir it well before measuring.
Pumpkin Options: If using fresh pumpkin, roast sugar pumpkins until soft and puree. You’ll need roughly 2 cups of puree.

Refrigerate: Store in an airtight container in the fridge for up to 4–5 days. Reheat on the stovetop over medium heat until warmed through.
Freezing: You can freeze the soup for up to 3 months. Thaw in the refrigerator overnight and reheat on the stove, adding a bit of water or broth if needed to adjust the consistency.