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!
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:
- 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.
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.
- 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!
- 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.
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.
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.