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 flavours, this is the thick and creamy soup that will see you through the colder months. It is definitely one of our favourite pumpkin recipes.
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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 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 flavour.
- Light coconut milk - You could swap it for cream or milk but coconut milk keeps it vegan and we love the flavour it adds. 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.
Pumpkin 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 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 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 flavour 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.
Dannii's Top 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.
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 flavour. However, it still has plenty of flavour 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 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
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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!
Anna @AnnaTheApple says
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!
Chloe says
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 :)
Grace says
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.
Amy (Savory Moments) says
Pumpkin soup is so wonderful this time of year - healthy, delicious, and full of good for you vitamins!
Harriet Emily says
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!
Lauren says
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!
Manali @ CookWithManali says
absolutely love pumpkin soup!
Annie @ The Garlic Diaries says
Pumpkin Soup! I'm in love. Can't wait to try it!! Pinned :).
Sara says
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.
Rebecca Gallet says
Would this keep in the fridge for a couple of days? I could make this for my lunch for the next few days.
Rach @ This Italian Family says
Aww hooray for a throwback recipe!! I've actually been doing the same thing. Re-photographing and updating old recipes that I shared on my blog before I worried too much about what the food looked like. It's incredible the difference!
Kelly says
So glad you are sharing this pumpkin soup again! It looks amazing -- so creamy and delicious! The coconut milk is the perfect touch :)