Pumpkin soup is the kind of meal that makes a chilly day feel a little warmer. It’s silky, lightly spiced, and surprisingly easy to make with a handful of pantry staples. Whether you’re serving it as a starter or a simple main with crusty bread, it never feels fussy.
This version is classic but flexible, so you can keep it simple or dress it up. If you’ve only had pumpkin in pie, this soup is a delicious way to see another side of it.
Why This Recipe Works
This pumpkin soup strikes a balance between sweet, savory, and creamy, without being heavy. Roasted pumpkin brings deep, caramelized flavor, while onion, garlic, and a little spice add warmth.
A splash of cream or coconut milk rounds it out, but the soup stays light and smooth. It’s also very forgiving—fresh pumpkin, canned pumpkin, or even butternut squash all work. With minimal prep and simple steps, it’s an easy win any night of the week.
What You’ll Need
- Pumpkin: 2 1/2 to 3 pounds sugar pumpkin (also called pie pumpkin), peeled, seeded, and cubed; or 2 cups canned pumpkin puree (not pumpkin pie filling).
- Onion: 1 medium yellow onion, diced.
- Garlic: 2–3 cloves, minced.
- Carrot: 1 medium, peeled and chopped (adds natural sweetness and body).
- Stock: 4 cups low-sodium vegetable or chicken stock.
- Cream or Coconut Milk: 1/2 to 3/4 cup, to finish (optional but recommended).
- Olive Oil or Butter: 2 tablespoons.
- Seasonings: 1/2 teaspoon ground cumin, 1/4 teaspoon ground nutmeg, 1/4 teaspoon cinnamon (optional), and 1–2 teaspoons maple syrup or honey to balance (optional).
- Salt and Pepper: To taste.
- Acid: 1–2 teaspoons apple cider vinegar or lemon juice to brighten.
- Garnishes (optional): Toasted pumpkin seeds, a swirl of cream, crispy bacon bits, croutons, or chopped chives.
Step-by-Step Instructions
- Prep the pumpkin. If using fresh pumpkin, peel, seed, and cube it into 1-inch pieces. For canned pumpkin, skip to step 3.
- Roast for deeper flavor (optional but recommended). Toss pumpkin with 1 tablespoon olive oil, salt, and pepper. Roast at 400°F (200°C) for 25–30 minutes until tender and lightly caramelized.
- Sauté the aromatics. In a large pot, heat the remaining oil or butter over medium heat. Add onion and carrot with a pinch of salt. Cook 6–8 minutes, stirring, until softened. Add garlic and cook 30 seconds until fragrant.
- Add pumpkin and spices. Stir in roasted pumpkin (or canned pumpkin), cumin, nutmeg, and cinnamon if using. Cook 1–2 minutes to bloom the spices.
- Pour in stock. Add the stock and bring to a gentle boil. Reduce to a simmer and cook 10–15 minutes to meld flavors and soften the carrot fully.
- Blend until smooth. Use an immersion blender to puree directly in the pot. Or carefully transfer to a blender in batches, venting the lid. Blend until silky.
- Finish with cream and balance. Stir in cream or coconut milk. Taste and adjust with salt, pepper, and a small amount of maple syrup or honey if the soup tastes flat. Add lemon juice or vinegar to brighten.
- Serve and garnish. Ladle into bowls. Top with a swirl of cream, toasted pumpkin seeds, or chives. Serve with warm bread or a simple salad.
How to Store
- Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
- Freeze: Freeze for up to 3 months. Leave out the cream before freezing if possible; stir it in after reheating for the best texture.
- Reheat: Warm gently on the stove over low heat, adding a splash of stock or water if needed. Avoid boiling once cream is added to prevent curdling.
Benefits of This Recipe
- Nutrient-dense: Pumpkin is rich in vitamin A, fiber, and antioxidants, making this soup both nourishing and satisfying.
- Budget-friendly: Uses simple, affordable ingredients you may already have.
- Flexible: Works with fresh or canned pumpkin, dairy or non-dairy, and a range of spices.
- Make-ahead friendly: Flavors improve after a day, and it freezes well for future meals.
- Comforting yet light: Creamy texture without feeling heavy, perfect for lunch or a light dinner.
Common Mistakes to Avoid
- Using pumpkin pie filling: It has added sugar and spices. Always choose pure pumpkin puree.
- Skipping salt and acid: A small amount of salt and a splash of lemon or vinegar make the flavors pop.
- Over-thinning the soup: Add stock gradually and blend before adding more. You can always thin it, but it’s hard to thicken without altering flavor.
- Boiling after adding cream: High heat can cause separation. Keep it at a gentle simmer or lower.
- Not cooking the aromatics enough: Softening onion and carrot builds sweetness and depth that the final soup relies on.
Recipe Variations
- Coconut Curry Pumpkin Soup: Swap cream for coconut milk. Add 1–2 teaspoons red curry paste or 1 tablespoon curry powder. Finish with lime and cilantro.
- Smoky Chipotle Pumpkin Soup: Add 1 minced chipotle in adobo and 1/2 teaspoon smoked paprika. Top with avocado and toasted pepitas.
- Ginger Miso Pumpkin Soup: Add 1 tablespoon grated fresh ginger while sautéing, and 1 tablespoon white miso after blending. Thin with water as needed.
- Apple Pumpkin Soup: Add 1 chopped apple with the carrot for a subtle fruity note. Great with sharp cheddar toast.
- Protein Boost: Stir in cooked red lentils (1/2 cup dry simmered in the stock) and blend for extra body and protein.
- Herb-Forward: Add fresh thyme while simmering and finish with sage brown butter for a restaurant-style touch.
FAQ
Can I use canned pumpkin instead of fresh?
Yes. Use 2 cups of pure pumpkin puree.
It’s convenient and consistent, and the soup will still taste great. You may miss a touch of roasted flavor, so consider adding a pinch of smoked paprika or roasting the onions for extra depth.
How do I make it dairy-free?
Use olive oil instead of butter and swap cream for full-fat coconut milk or a plain, unsweetened plant cream. The result is rich and silky with a subtle coconut note.
What pumpkin is best for soup?
Sugar pumpkin (also called pie pumpkin) is ideal because it’s naturally sweet and not watery.
Avoid large carving pumpkins, which can be bland and stringy. Butternut squash is an excellent alternative.
How can I thicken a soup that’s too thin?
Simmer uncovered to reduce, or add a spoonful of canned pumpkin and blend again. You can also stir in a small potato that’s been cooked in the soup and puree it for extra body.
What can I serve with pumpkin soup?
Crusty bread, grilled cheese, a simple green salad, or roasted Brussels sprouts work well.
For toppings, try crispy bacon, goat cheese crumbles, or pumpkin seeds for crunch.
Can I make it in an Instant Pot?
Yes. Sauté onion, carrot, and garlic on Sauté mode. Add pumpkin, spices, and stock.
Pressure cook on High for 8 minutes (5 if using canned pumpkin), quick release, blend, then stir in cream and adjust seasoning.
Is this soup freezer-friendly?
Absolutely. Freeze without the dairy for best texture. Thaw overnight in the fridge, reheat gently, and add cream or coconut milk just before serving.
Final Thoughts
Pumpkin soup is a simple pleasure that always feels special.
With a short ingredient list and flexible method, it’s easy to make your own. Keep it classic, or try a variation that fits your mood. Either way, you’ll end up with a bowl that’s smooth, cozy, and full of fall flavor—any time of year.
