This creamy pumpkin soup recipe will pleasantly surprise your taste buds! I didn’t know what to expect when I first started testing this recipe; I was a bit worried because I had never made pumpkin into a soup before; to my surprise, this turned out to be delicious and quickly rose to my top favorite soups!
The freshly roasted pumpkin, potatoes, carrots, tomatoes, onions, and garlic mixture give an elevated, next-level taste and richness. It is vegan, super creamy, packed with flavors, and guilt-free!
![A bowl of pumpkin soup with parsley as a garnish](https://eatenjoybyraneem.com/wp-content/uploads/2022/11/Creamy-Pumpkin-Soup9-717x1024.jpg)
Is Pumpkin Soup Healthy?
- Pumpkin is low in calories and packed with nutrients such as fiber, copper (1), folate, and vitamin A (2).
- Pumpkin flower is a good source of antioxidants (3) and regulates red blood cells.
- Also, pumpkin is versatile; it can be cooked into savory and sweet dishes.
In conclusion, YES, pumpkin soup is healthy and delicious! Just skip the heavy cream!
Pumpkin Soup Ingredients:
![A pumpkin, spices, onions, garlic, potatoes, carrots, tomatoes, heavy cream and broth](https://eatenjoybyraneem.com/wp-content/uploads/2022/11/Creamy-Pumpkin-Soup3-1024x781.jpg)
- Pumpkin: peeled and chopped into large chunks. Roast in the oven for about 15 minutes (half-cooked). Or use a canned purée pumpkin.
- Onion and Garlic: Adds extra flavor to the soup.
- Carrots, Potatoes, and Tomatoes: Adds flavor and texture to the soup.
- Broth or Stock: Chicken or vegetable broth.
- Cream: I used heavy cream; it adds richness to the soup, but you can substitute it with coconut milk, half and half, or milk of your choice ( or you can skip adding any dairy).
- Extra Virgin Olive Oil.
- Salt and black pepper: to taste.
- Ground Cumin: Adds a nice earthy flavor to the soup.
- Cayenne pepper or chili flakes (Optional): Add a little heat.
- Pumpkin Spice: If it is not available, don’t worry! Add ground cinnamon, ginger, cloves, allspice, and nutmeg.
![A bowl of the soup with parsley as a garnish](https://eatenjoybyraneem.com/wp-content/uploads/2022/11/Creamy-Pumpkin-Soup6-683x1024.jpg)
How To Make This Soup?
- Peel the pumpkin: Peel the pumpkin and chop it into large chunks.
- Roast the pumpkin: Drizzle the pumpkin chunks with olive oil and place them in the oven. Roast for about 15 minutes (not fully cooked), and finish with the rest of the ingredients.
![An oven tray of pumpkin chunks](https://eatenjoybyraneem.com/wp-content/uploads/2022/11/Creamy-Pumpkin-Soup2-678x1024.jpg)
- Cook the vegetables: In a large pot, heat the olive oil and cook the onions and garlic until fragrant, then add the potatoes, carrots, and tomatoes and stir for 1-2 minutes.
- Simmer: Add the roasted pumpkin, broth, and spices. Bring it to a boil, then reduce the heat to low and simmer for 20 minutes until all the veggies are tender.
- Puree: Remove from heat. Using a mixer or an immersion blender, purée until smooth.
- Finish: Return the soup to the stove, add the heavy cream, and boil once. Serve it hot with chopped parsley on top, and enjoy!
![A bowl of pumpkin soup with parsley as a garnish](https://eatenjoybyraneem.com/wp-content/uploads/2022/11/Creamy-Pumpkin-Soup7-e1667799562972-881x1024.jpg)
Important Tips:
- If it is hard to peel off the skin, cut the pumpkin into slices, place it in an oven tray, and roast it until tender; then, the skin is easy to peel off.
- If pumpkin spice is unavailable, add ¼ tsp of each ground cinnamon, ginger, cloves, allspice, and nutmeg.
- You can substitute the heavy cream with coconut milk, half and half, or butter.
- If you are using a countertop blender, make sure to puree a small batch at a time and tighten the lid loosely (or remove the center cap from the lid); because the steam will create pressure which might cause a soup explosion in your kitchen! I would suggest covering the top with a dishtowel while grinding.
Going Vegan?
Just skip the heavy cream! Also, use vegetable broth instead of chicken broth.
What Can I add To My Pumpkin Soup?
Top your bowl with any garnish you like: drizzle of cream, toasted seeds, fresh parsley, or cilantro. Or serve it with croutons, grilled cheese sandwiches, or toasted or garlic bread.
![A bowl of the soup with parsley as a garnish](https://eatenjoybyraneem.com/wp-content/uploads/2022/11/Creamy-Pumpkin-Soup10-717x1024.jpg)
How To Store And Freeze Creamy Pumpkin Soup?
Storage: Place in an airtight container and refrigerate for up to 3-4 days
Reheat: Rewarm on the stovetop over medium-low heat or in the microwave.
Freeze: Freeze in an airtight container for up to 3 months. Thaw overnight in the fridge before reheating. You can add a little bit of water when reheating from frozen.