Easy Pumpkin Soup

Cozy up with a bowl of this Easy Pumpkin Soup, a comforting, velvety dish that’s bursting with autumn flavors. Made with creamy pumpkin puree, aromatic spices like cinnamon and nutmeg, and your choice of heavy cream or coconut milk, this recipe strikes the perfect balance between hearty and wholesome. In just 30 minutes, you can whip up this warm, gluten-free soup using simple pantry staples, making it ideal for fall gatherings or a quick weeknight dinner. Serve it hot with a sprinkle of fresh parsley or crunchy pumpkin seeds for an elegant touch. Whether you’re looking for a delicious appetizer or a light main course, this one-pot pumpkin soup is a must-try seasonal favorite. Perfect for cozy nights, holiday menus, or meal prepping, this recipe is as versatile as it is irresistible!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 tablespoons unsalted butter
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 15 ounces canned pumpkin puree (not pumpkin pie filling)
• 3 cups vegetable broth
• 0.5 cups heavy cream (or coconut milk for a dairy-free option)
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons chopped fresh parsley or pumpkin seeds (optional garnish)

Directions

Step 1

Melt the butter in a large pot over medium heat.

Step 2

Add the diced onion and cook for 4-5 minutes until softened and translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, stirring frequently to avoid burning.

Step 4

Add the canned pumpkin puree and vegetable broth to the pot. Stir well to combine.

Step 5

Bring the mixture to a gentle simmer and let it cook for 10 minutes, stirring occasionally.

Step 6

Remove the pot from the heat and use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup to a countertop blender in batches and blend carefully.

Step 7

Return the blended soup to the pot and stir in the heavy cream (or coconut milk).

Step 8

Add the cinnamon, nutmeg, salt, and black pepper. Taste and adjust seasonings as needed.

Step 9

Simmer for another 5 minutes over low heat, stirring occasionally.

Step 10

Serve the soup hot, garnished with chopped parsley or pumpkin seeds if desired.

Nutrition Facts

Serving size	1400 grams (1400.0g)

Amount per serving	% Daily Value*
Calories	1118

Total Fat 74.80g	96%
Saturated Fat 43.20g	216%
Polyunsaturated Fat 2.10g
Cholesterol 196mg	65%
Sodium 2925mg	127%
Total Carbohydrate 102.60g	37%
Dietary Fiber 23.70g	85%
Total Sugars 32.40g
Protein 23.20g	46%

Vitamin D 0IU	0%
Calcium 368mg	28%
Iron 9mg	51%
Potassium 2401mg	51%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.2%

Protein: 7.9%

Carbs: 34.9%