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4.59 from 34 votes

Easy Pumpkin Soup

Recipe from Two Peas and Their Pod

This easy Pumpkin Soup is creamy, flavorful, and made with canned pumpkin, fresh ginger, warm spices, and a touch of maple syrup. It comes together in one pot in about 30 minutes, making it a delicious fall lunch, dinner, or Thanksgiving starter.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Soup
Cuisine: American
Keyword: creamy pumpkin soup, pumpkin recipe, pumpkin soup
Servings: 6
Calories: 179kcal

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 1 apple, peeled, seeded, and chopped
  • 4 garlic cloves, minced
  • 1 bay leaf
  • 29 ounces pure pumpkin purée
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon paprika
  • 1/8 teaspoon ground cloves
  • Freshly ground black pepper, to taste
  • 4 cups vegetable broth
  • 2 tablespoons pure maple syrup
  • 1/2 cup coconut milk (can use heavy cream)
  • Garnish: drizzle of coconut milk or heavy cream and toasted pepitas

Instructions

  • In a large pot, heat the olive oil over medium high heat. Add the onion and apple; cook until soft, about 5 minutes. Add the garlic and bay leaf and cook for one more minute.
  • Add the pumpkin, ginger, salt, cinnamon, nutmeg, paprika, cloves, pepper, and broth. Stir until well combined. Simmer on low for 10 minutes. Remove the bay leaf.
  • Use an immersion blender to blend the soup in the pot until smooth. Stir in the coconut milk (or heavy cream) and maple syrup. Taste and season with additional salt and pepper, if necessary.
  • Ladle the soup into bowls and top with a splash of coconut milk (or cream) and pepitas, if using. Serve warm.

Notes

Pumpkin: Make sure you use pure pumpkin puree, not pumpkin pie filling.
Coconut milk: Use full-fat coconut milk for the creamiest soup. You can substitute heavy cream if you prefer.
Blending: An immersion blender is the easiest way to puree the soup. If using a regular blender, blend carefully in batches.
Storage: Store cooled soup in an airtight container in the refrigerator for up to 5 days. The soup can also be frozen for up to 3 months.

Nutrition

Calories: 179kcal | Carbohydrates: 25g | Protein: 2g | Fat: 9g | Saturated Fat: 4g | Fiber: 5g | Sugar: 14g | Vitamin C: 9mg