Healthy Diet

Pumpkin Soup

Creamy, comforting pumpkin soup makes a delicious and nourishing weeknight meal! With just the right of amount of sweetness and spice, this recipe is one you’ll turn to over and over again.

In the fall our minds start going to all things pumpkin! And Pumpkin Soup is one of our favorite ways to enjoy it. There is just something so comforting and satisfying about a warm bowl of this soup! This recipe uses convenient canned pumpkin, so it’s really a recipe that you can enjoy any time of the year.

Is Pumpkin Puree the Same as Canned Pumpkin?

Canned pumpkin and is simply canned pumpkin puree, and they can be used interchangeably! Just make sure you are using canned pumpkin and not pumpkin pie filling- which also has sugar and spices added to it. We love the convenience of canned pumpkin, so we tend to use it most often in pumpkin recipes. However, you can totally take advantage of all the pumpkin you can find so readily this time of year to make your own pumpkin puree for this soup!

someone scooping pumpkin from it's shell into a glass container.

How to Make Pumpkin Soup

One of the best things about pumpkin soup is how easy it is to make! Most of the work involved is in chopping the vegetables. The stovetop takes it from there! Once the veggies are nice and tender and it’s had some time to simmer, you blend it up to ensure that you have a super creamy soup. If you have an immersion blender, that works great too.

Is Pumpkin Soup Healthy?

Pumpkin soup is powerhouse of vitamins and nutrients! It is good source of vitamin A and vitamin C, which can help boost your immune system. It’s also a good source of fiber! We like to use evaporated milk in this recipe because it adds to the creamy texture and we can keep it on hand. But you can make this recipe vegan by using almond or coconut milk instead.

Is Pumpkin Soup Kid-Friendly?

My kids love this soup! The flavor is super mild, and it’s nice and creamy- no veggies to pick around! I like to serve it with bread- this soup is perfect for dipping. And we all know how much kids love that!

2 tablespoon butter, unsalted1 medium onion diced2 medium carrot chopped1 medium apple peeled and chopped2 cup pumpkin, canned3 cup vegetable broth1/2 teaspoon nutmeg1/2 teaspoon pumpkin pie spice1/2 teaspoon cinnamon1 teaspoon sugar1/4 teaspoon salt1/4 teaspoon black pepper, ground1 cup evaporated milk


1/4 cup heavy cream1/2 cup roasted pumpkin seeds

In a stockpot over medium heat, melt butter and saute onion, carrot, apple, until tender, about 8 to 10 minutes.

Add pumpkin, vegetable stock and spices, simmer for 15 minutes. Then add the milk and simmer for 5 more minutes, lowering the heat if necessary so it does not boil.

Pour in batches into a high powered blender (or use an immersion blender) and blend until smooth and creamy.

Season, to taste, with salt and pepper. Serve with a drizzle of heavy cream and topped with pumpkin seeds.

Calories: 394kcal | Carbohydrates: 63g | Protein: 9g | Fat: 15g | Saturated Fat: 9g | Cholesterol: 47mg | Sodium: 887mg | Fiber: 8g | Sugar: 47g

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