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4.50 from 4 votes

Easy Pumpkin Soup

Recipe from Two Peas and Their Pod

This easy, delicious, and creamy Pumpkin Soup is filled with fresh flavors and warm spices. It is the perfect soup for a quick and easy fall meal or a great addition to any holiday menu.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Soup
Cuisine: American
Keyword: gluten free, vegan
Servings: 6
Calories: 179kcal


  • 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


  • 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.


Cool completely and pour into a container. Store in refrigerator for up to 5 days or freeze for up to 3 months.


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