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    Hungry Healthy Happy » Recipes » Soup

    Creamy Pumpkin Soup

    Published: Sep 29, 2020 · Modified: Oct 13, 2022 by Dannii · This post may contain affiliate links · 32 Comments

    70 shares
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    Jump to Recipe
    Diet: Gluten Free / Low Fat / Vegan

    This easy and creamy pumpkin soup is made with fresh pumpkin and it is the ultimate warming autumn soup. Quick to make and easy to adapt with different flavours, this is the soup that will see you through the colder months. It is definitely one of our favourite pumpkin recipes.

    A bowl of pumpkin soup next to a whole pumpkin and a slice of buttered bread.

    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 flavour of the pumpkin is deliciously creamy.

    If you are new to cooking with pumpkin, why not try our Goats Cheese and Pumpkin Salad, Pumpkin Smoothie, Pumpkin Porridge, or Pumpkin Overnight Oats.

    Jump to:
    • Why you will love it
    • Ingredients needed
    • Step by step
    • What type of pumpkin to use
    • How to cut a pumpkin
    • Health benefits of pumpkin
    • Soup flavours
    • How to roast pumpkin seeds
    • FAQs
    • Extra tips
    • More soup recipes
    • Recipe
    • Feedback

    Why you will love it

    • A great way to use pumpkin - If you are new to cooking with pumpkin, then this is an easy place to start.
    • Delicious creamy soup - Who knew that pumpkin could be so creamy. Once blended up, it's a deliciously creamy soup.
    • Easy to adapt - Use this as the base recipe and then you can adapt it with different flavours. We have added suggestions below.
    • Low in calories - There are just 146 calories for a big filling bowl of this pumpkin soup.

    Ingredients needed

    All the ingredients needed for this recipe laid out with text overlay labels.
    • 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.
    • Garlic cloves - you could use lazy garlic instead
    • Vegetable stock - use low salt if you are making it for kids
    • Light coconut milk - you could swap it for cream or milk but coconut milk keeps it vegan. You could leave it out completely as it doesn't thicken the soup, but it does add extra flavour.
    • Cumin - to add a warming spice to the soup

    A full ingredients list with measurements is in the recipe card below.

    Step by step

    One: Add a little oil to a pan and then add the pumpkin, garlic and onion. Gently cook for 5 minutes, stirring every minute.

    A large cooking pot with cubes of pumpkin and chopped onion cooking in it.

    Two: Add the rest of the ingredients and simmer for 10 minutes until the pumpkin has softened.

    Chopped pumpkin and onion cooking in stock in a large pot.

    Three: Add to a blender and blend until smooth.

    Blended soup in a large pan.

    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 flavour and makes the soup really creamy.

    How to cut a pumpkin

    1. Firstly, stabilise the pumpkin by slicing a little off the top and the bottom.
    2. Cut the pumpkin in half, and then in quarters so that it is easier to manage.
    3. 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.
    4. Carefully slice the skin off with a knife or use a vegetable peeler.
    5. Cut into 2 cm strips.
    6. Cut into cubes.

    Health benefits of pumpkin

    Pumpkins are great for carving, you can turn them in to purée to make a delicious pie, but did you know that they have so many wonderful health benefits too? One portion has more than 200% of your RDA of vitamin A which is great for your eye site. They are packed full of fibre which means you will stay fuller for longer.

    The seeds can help with heart health, as they can reduce LDL (bad) cholesterol. So when you make this, don't throw away the seeds - bake them and snack on them.

    Pumpkin is also high in vitamin C an a good source of Vitamin E, iron and folate. It's nutrient dense and low in calories, making it perfect for making a healthy and filling soup.

    Pumpkin seeds, chilli flakes and a drizzle of cream on top of pumpkin soup.

    Soup flavours

    The flavour of the pumpkin really shines through in this soup, but there are lots of options when it comes to flavouring 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 favourite 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 roast pumpkin seeds

    Pick off all the 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.

    Pumpkin soup in a bowl in front of a blue towel.

    FAQs

    How to store pumpkin soup

    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.

    Can you freeze pumpkin soup?

    You can also keep it in the freezer for up to 3 months.

    How to reheat pumpkin soup

    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.

    Can you roast the pumpkin?

    Yes, you can roast the pumpkin first and it will intensify the flavour. However, it still has plenty of flavour without roasting it and it does add to the cooking time considerably.

    What to serve with pumpkin soup

    A slice of buttered sourdough is the perfect addition to this Creamy Pumpkin Soup. However, you can serve it with a slice of your favourite loaf. Change things up a bit and dip some garlic bread in to it.

    Is pumpkin soup gluten free?

    Yes, if you use a gluten free stock and make sure there is no cross contamination, then this is a delicious gluten free soup.

    heart icon

    Extra tips

    • Don't skip on the shallots and garlic, as it helped to make the pumpkin more savoury as it is quite sweet otherwise.
    • You can flavour this soup with Mexican, Thai or Indian flavours.
    • 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.

    More soup recipes

    • A bowl of easy tomato soup with two small basil leaves on top.
      Easy Tomato Soup
    • Watercress soup in a large round bowl.
      Watercress Soup
    • A bowl of butter bean soup topped with bacon and chives.
      Butter Bean Soup
    • A bowl of kale soup next to some buttered bread.
      Kale Soup

    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

    A bowl of pumpkin soup topped with a swirl of cream, pumpkin seeds and chilli flakes

    Creamy Pumpkin Soup

    By: Dannii
    Pumpkin Soup is always a favourite in our house this time of year. It's so simple to make, it's a great way to use up leftovers and it's so comforting too.
    A circular logo saying GF.
    Gluten Free
    the words low fat in a white circle.
    Low Fat
    An illustration of a v-shaped plant in a pot.
    Vegan
    4.97 from 29 votes
    Pin Print Save recipe Recipe saved!
    Course: Soup
    Cuisine: American, British
    Prep: 5 mins
    Cook: 15 mins
    Total: 20 mins
    Servings: 2 people
    Calories: 146kcal
    Prevent your screen from going dark

    Ingredients

    • 400 g (3.5 cups) Pumpkin - cubed
    • 1 (1) Onion - diced
    • 3 (3) Garlic clove - crushed
    • 600 ml (2.5 cups) Vegetable stock
    • 100 ml (0.5 cups) Light coconut milk
    • 1 Pinch (1 Pinch) Cumin
    • 1 (1) Red chilli - (to taste)
    • 1 pinch (1 pinch) Sea salt and black pepper

    Instructions

    • Add a little oil to a pan and then add the pumpkin, garlic and onion. Gently cook for 5 minutes, stirring every minute.
    • Add the rest of the ingredients and simmer for 10 minutes until the pumpkin has softened.
    • Using an immersion blender, blend until smooth.

    Notes

    • Don't skip on the shallots and garlic, as it helped to make the pumpkin more savoury as it is quite sweet otherwise.
    • You can flavour this soup with Mexican, Thai or Indian flavours.
    • 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

    Serving: 1portion | Calories: 146kcal | Carbohydrates: 27g | Protein: 3g | Fat: 3g | Saturated Fat: 3g | Sodium: 1248mg | Potassium: 850mg | Fiber: 2g | Sugar: 11g | Vitamin A: 17880IU | Vitamin C: 55.8mg | Calcium: 63mg | Iron: 1.9mg
    DisclaimerThe 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.

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    Reader Interactions

    Comments

    1. Kelley @ Chef Savvy

      November 11, 2015 at 3:18 am

      5 stars
      I love pumpkin soup! Love the addition of coconut milk to this!

      Reply
    2. Christina S

      November 10, 2015 at 9:02 pm

      5 stars
      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!

      Reply
    3. Rachelle @ Beer Girl Cooks

      November 10, 2015 at 8:02 pm

      I've been pumpkin obsessed too and still have more coming! This soup is so pretty and I can't believe it's vegan! Sorry about the bread detox, but the pumpkin seeds seem like a great idea! That old photo is hilarious! I love that it's on a tray on Dave's lap! Your photography skills have definitely improved because these new soup pics are stunning!!!

      Reply
    4. Anna @AnnaTheApple

      November 10, 2015 at 1:37 pm

      5 stars
      Some of my food photos (OK, ALL of my food photos) are dreadful...but then I'm not a super fancy recipe-creating guru like yourself ;-) Your recipe sounds right up my street. I actually made pumpkin soup the other night but sadly had no coconut milk so just added cream cheese instead. It worked! Nice and creamy with a slight cheesiness. Didn't look as nice as yours though!

      Reply
    5. Chloe

      November 10, 2015 at 12:01 pm

      It's so cold and horrible here today, I think I might give this a go. Could I use butternut squash instead?

      I just took that heart test out of interest and I am very low risk. Nice to know I am doing something right :)

      Reply
    6. Grace

      November 10, 2015 at 11:59 am

      5 stars
      What a change in your photos! I am fairly new to your blog, but I don't think that origianal photo would have attracted me to it haha. Sorry!
      I like the idea of adding coconut milk to this.

      Reply
    7. Amy (Savory Moments)

      November 10, 2015 at 11:45 am

      Pumpkin soup is so wonderful this time of year - healthy, delicious, and full of good for you vitamins!

      Reply
    8. Harriet Emily

      November 10, 2015 at 11:41 am

      5 stars
      I love making pumpkin soup, especially at this time of year. This looks delicious Dannii! Such a great idea to add coconut milk too. Yum!

      Reply
    9. Lauren

      November 10, 2015 at 4:53 am

      5 stars
      I have some old soup picture too and they are awful! I took them with my iPhone of all things :) I love serving pumpkin soup with rosemary bread. SO delicious!

      Reply
    10. Manali @ CookWithManali

      November 10, 2015 at 3:23 am

      absolutely love pumpkin soup!

      Reply
    11. Annie @ The Garlic Diaries

      November 10, 2015 at 12:20 am

      5 stars
      Pumpkin Soup! I'm in love. Can't wait to try it!! Pinned :).

      Reply
    12. Sara

      November 09, 2015 at 8:09 pm

      5 stars
      I love the colour of this. We eat a ton of soup through the winter, as its one of the only ways I can get my little one to eat vegetables.

      Reply
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