This easy and Creamy Pumpkin Soup is made with fresh pumpkin and it is the ultimate warming fall soup. Quick to make and easy to adapt with different flavors, this is the thick and creamy soup that will see you through the colder months. It is definitely one of our favorite pumpkin recipes.
Soup recipes don't get much more simple than this. With just a few simple ingredients, the pumpkin really is the star of the soup. However, you can easily adapt it with different herbs and spices to totally transform it. It really doesn't need it though, as the natural flavor of the pumpkin is deliciously creamy.
If you haven't cooked with pumpkin before, then this pumpkin soup recipe is a great place to start, as it is very forgiving and you really can't get it wrong. It's love in calories too, as there are just 146 calories for a big filling bowl of this pumpkin soup.
If you are new to cooking with pumpkin, why not try our healthy Pumpkin Bread, delicious Goats Cheese and Pumpkin Salad, filling Pumpkin Porridge, or easy Pumpkin Overnight Oats?
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Fresh pumpkin - Make sure the pumpkin is a deep orange colour. When you knock on it with your knuckles it should sound hollow. Avoid pumpkins with bruises or soft spots.
- Onion - You could use shallots for a little bit of sweetness. Use frozen onions to save time.
- Garlic cloves - You could use lazy garlic or frozen garlic instead.
- Vegetable stock - Use low salt if you are making it for kids. You could use chicken stock to make pumpkin soup which would add a richer flavor.
- Light coconut milk - You could swap it for cream or milk but coconut milk keeps it vegan and we love the flavor it adds. You could leave it out completely as it doesn't thicken the soup, but it does add extra flavor.
- Cumin - To add a warming spice to the soup.
Pumpkin Soup Flavors
The flavor of the pumpkin really shines through in this soup, but there are lots of options when it comes to flavoring it. You never have to make it the same way twice. Here are some ideas:
- Mexican - Add a tablespoon of chipotle paste to this soup and then sprinkle it with fresh chopped coriander before serving.
- Thai - Add a heaped table spoon of Thai curry paste after you have sautéed the pumpkin, shallots and garlic.
- Curry - This is one of my favorite pumpkin soup variations and it's really simple. Stir in some curry powder before you blend it. Start with a tablespoon and add more if needed.
- Chilli or Ginger - If you want to give this soup some heat with very little effort, then add some minced ginger or fresh red chilli when you add the onions.
How to Make Pumpkin Soup - Step by Step
- Step 1: Add a little oil to a large pot and then add the pumpkin, garlic and onion. Gently cook for 5 minutes, stirring every minute.
- Step 2: Add the rest of the ingredients and simmer for 10 minutes until the pumpkin has softened.
- Step 3: Add to a blender and blend until smooth.
What Type of Pumpkin to Use
You can use any type of edible pumpkin for this recipe. Just don't use the type of pumpkin that you would carve for Halloween. Whilst they are edible, they aren't particularly tasty.
You don't have to use pumpkin, you could use another squash like a butternut squash instead as it has that same nutty flavor and makes the soup really creamy.
How to Cut a Pumpkin
- Firstly, stabilise the pumpkin by slicing a little off the top and the bottom.
- Cut the pumpkin in half, and then in quarters so that it is easier to manage.
- Using a metal tablespoon, scrape down to remove all the seeds (but keep them) and the stringy flesh so you have a nice clean looking pumpkin.
- Carefully slice the skin off with a knife or use a vegetable peeler.
- Cut into 2 cm strips.
- Cut into cubes.
Serving Suggestions
A couple of slices of buttered crusty bread go down well. We love this with our Slow Cooker Bread. But, why not do something a little different and serve with some some warm pita bread or even our Easy Homemade Flatbreads? You could also try our Garlic and Rosemary Focaccia or Cheesy Garlic Bread.
We also love some crunchy homemade croutons on top. You could try our Sourdough Croutons or Air Fryer Croutons recipe. Finish this soup off with a drizzle of heavy cream (or dairy free alternative) or some oil.
Extra Tips
- Don't skip on the shallots and garlic, as it helped to make the pumpkin more savory as it is quite sweet otherwise.
- You can flavor this soup with Mexican, Thai or Indian flavors.
- Use a hand blender to blend this soup. If you are going to put it in a jug blender, make sure it has cooled first, as it could lead to it exploding.
- Don't waste the pumpkin seeds, as they can be roasted for a delicious snack.
- You could use pumpkin puree instead of fresh, but it won't taste as nice.
Frequently Asked Questions
This soup will keep in an air tight container for 3-4 days. It's nice to make a big batch in the winter and it will be good for lunch for a couple of days.
You can also keep it in the freezer for up to 3 months.
When it's time to reheat the soup, it might be a little thick so you will need to add some water to thin it out. Just put it in a saucepan and heat through. You could also microwave it for a couple of minutes.
Yes, you can roast the pumpkin in the oven first and it will intensify the flavor. However, it still has plenty of flavor without roasting it and it does add to the cooking time considerably.
Pick off all the pumpkin flesh bits from the seeds and throw it away. Pat the seeds dry with a tea towel or paper towels and then mix them with a little olive oil, a sprinkle of salt and toss to coat. You can also add other seasonings like chilli powder or even fajita/Cajun seasoning. Curry powder works well too.
Line a baking sheet with baking paper and arrange the pumpkin seeds in a single layer. Roast for 15 minutes, until the seeds are nice and crispy.
More Soup Recipes
If you’ve tried this Creamy Pumpkin Soup, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
Creamy Pumpkin Soup
Ingredients
- 1 tablespoon Olive oil
- 400 g (3.5 cups) Pumpkin - cubed
- 1 Onion - diced
- 3 Garlic clove - crushed
- 600 ml (2.5 cups) Vegetable stock
- 100 ml (0.5 cups) Light coconut milk
- 1 Pinch Cumin
- 1 Red chilli - (to taste)
- 1 pinch Sea salt and ground black pepper
Instructions
- Add 1 tablespoon Olive oil to a pan and then add 400 g Pumpkin, 3 Garlic clove and 1 Onion. Gently cook for 5 minutes, stirring every minute.
- Add 600 ml Vegetable stock, 100 ml Light coconut milk, 1 Pinch Cumin, 1 Red chilli and 1 pinch Sea salt and ground black pepper. Simmer for 10 minutes until the pumpkin has softened.
- Using an immersion blender, blend until smooth.
Recipe Tips
- Don't skip on the shallots and garlic, as it helped to make the pumpkin more savory as it is quite sweet otherwise.
- You can flavor this soup with Mexican, Thai or Indian flavors.
- Use a hand blender to blend this soup. If you are going to put it in a jug blender, make sure it has cooled first, as it could lead to it exploding.
- Don't waste the pumpkin seeds, as they can be roasted for a delicious snack.
- You could use pumpkin puree instead of fresh, but it won't taste as nice.
Nutritional Information
The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
Lis says
What is the portion size you used to calculate the nutrition info? It just says "1 portion," which could be any amount. Thanks!
Dannii Martin says
It says there in the recipe card "serves 2". So, if the nutritional information is for one portion, that would be half.
Kelley @ Chef Savvy says
I love pumpkin soup! Love the addition of coconut milk to this!
Christina S says
This soup looks so, so good. I'm a little obsessed with orange food - I love carrots, sweet potato, pumpkin, oranges. I swear I'll turn orange one day!