Harvest Pumpkin Soup

Warm up with a cozy bowl of Harvest Pumpkin Soup, a silky, flavorful blend of autumn’s finest ingredients. This hearty yet elegant soup combines freshly peeled or canned pumpkin with aromatic spices like cinnamon, nutmeg, and ginger for a comforting depth of flavor. A hint of maple syrup adds natural sweetness, while creamy coconut milk or heavy cream lends luscious richness. Perfectly balanced with savory vegetable stock, garlic, and onion, this wholesome dish is both nourishing and easy to prepare in under an hour. Serve it piping hot, topped with toasted pumpkin seeds or crunchy croutons, for the ultimate fall-inspired meal. Whether as a starter or a main, this comforting pumpkin soup will be the star of your seasonal table.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 cups pumpkin (freshly peeled and cubed or canned)
• 4 cups vegetable stock
• 1 medium yellow onion (diced)
• 3 cloves garlic cloves (minced)
• 2 tablespoons olive oil
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 0.25 teaspoons ground ginger
• 0.5 cups heavy cream or coconut milk
• 1 teaspoons salt
• 0.5 teaspoons black pepper
• 1 tablespoons maple syrup
• 0.25 cups pumpkin seeds or croutons (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the cubed or canned pumpkin to the pot and stir to combine.

Step 5

Pour in the vegetable stock and bring the mixture to a boil, then reduce to a simmer.

Step 6

Simmer for 15-20 minutes, or until the pumpkin is very soft and tender.

Step 7

Using an immersion blender, blend the soup directly in the pot until smooth. Alternatively, transfer the soup in batches to a countertop blender, then return it to the pot.

Step 8

Stir in the cinnamon, nutmeg, ginger, salt, and black pepper.

Step 9

Pour the heavy cream or coconut milk into the pot and stir until fully incorporated.

Step 10

Taste the soup and adjust seasoning if needed. Stir in the maple syrup for a touch of sweetness.

Step 11

Serve hot, garnished with pumpkin seeds or croutons if desired.

Nutrition Facts

Serving size	2296.2 grams (2296.2g)

Amount per serving	% Daily Value*
Calories	1569

Total Fat 93.20g	119%
Saturated Fat 36.40g	182%
Polyunsaturated Fat 5.50g
Cholesterol 134mg	45%
Sodium 4665mg	203%
Total Carbohydrate 165.20g	60%
Dietary Fiber 22.50g	80%
Total Sugars 66.00g
Protein 38.60g	77%

Vitamin D 0IU	0%
Calcium 506mg	39%
Iron 16mg	89%
Potassium 5540mg	118%

*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: 50.7%

Protein: 9.3%

Carbs: 40.0%