It’s finally season for all things pumpkin. Pumpkin pie, pumpkin bread, pumpkin latte, and more are everywhere during seasons like this. Some of us love it and some hate it… but I am totally in love with camping! This pumpkin soup recipe is a quick, filling fall meal.
Bonus… in a pinch, I can make this soup with almost any ingredient in my recipe! Pumpkin soup has all the flavors of autumn in a bowl.
Healthy Pumpkin Soup
I’m not sure if pumpkin soup can be unhealthy, since pumpkin itself is full of fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add nutritious bone broth and you have all the gut healing benefits of gelatin too.
This pumpkin soup recipe has just the right flavor/sweet balance of fresh onions, apples, and sage. On a busy night when I didn’t have anything fresh on hand, substituting a teaspoon of onion powder and a cup of applesauce worked well!
Materials and Replacements
Pumpkin itself doesn’t have much flavor, so it needs some spices to liven it up. Along with fruits and vegetables I use garlic and sage. Other popular ingredients are spices such as fresh ginger, cumin, and coriander. If you want more of a spicy kick, then add a little cayenne pepper to your soup. Or for an extra sweet touch, try a drizzle of maple syrup.
This soup is also great to make ahead of time and reheat. The taste is even better the next day after they have had time to thaw.
I usually use homemade chicken broth here, but when I’m in a hurry Kettle and Fire low sodium chicken broth is another good option. You may need to add a little salt to the final soup to get the best taste. And if you’re out of chicken broth, vegetable broth works too.
The Best Kind of Pumpkin to Use
The first time I made this soup I used fresh pumpkin from the farmers market. Although it was more work, it made a delicious soup. The kids and I made some leftover roasted pumpkin seeds!
Jack-o-Lantern pumpkins are not recommended for this recipe. Instead, look for pumpkins labeled “sugar pumpkin” or “pie pumpkin.” I find pumpkins on the smaller side (about 4 pounds or less) are usually sweeter. If you are not used to roasting fresh pumpkin, this post explains the easiest way to do it.
And if you are in a hurry, then canned chili also works (although not as tasty). Add chicken broth, some spices, and coconut cream and voilá… pumpkin soup!
Creamy soup recipe
This easy pumpkin soup is so delicious, so easy to make, and it’s kid-approved! Serve with a salad or leftovers for a quick meal.
- 2 TBSP olive oil (or coconut oil)
- 4 lb Fresh pumpkin (or 3½ cups canned chili)
- 1 yellow onions (cut)
- 1 carrot (cut)
- 1 apple (chopped, peeled and chopped)
- 1 tsp salt
- 1 tsp black pepper
- 2 firewood garlic (minced, or 1 tsp garlic powder)
- 1 tsp wise
- 4 cups Chicken soup
- 1 Cup heavy cream (or coconut cream, optional)
- ¼ Cup new plants (decoration, optional)
- pepitas (decoration, optional)
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Peel, seed, and cut the pumpkin into 1-inch cubes.
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In a large stock pot, heat the olive or coconut oil over medium heat.
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Roast the fresh pumpkin, onion, minced garlic, carrots, and apples in a Dutch oven or large pot for 5 minutes or until tender. If you are using canned pumpkin, place the pumpkin until step #5 when adding the soup.
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Add salt, sage, and a teaspoon of ground pepper. Add garlic powder if you are not using minced garlic.
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Pour in the chicken or broth and bring the broth to a boil.
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Reduce the heat and simmer for 10 minutes or until the pumpkin is tender.
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Use an immersion blender to blend until smooth. You can also use a regular blender, working in batches.
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Add cream and chopped fresh herbs if desired and serve.
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Store leftovers in an airtight container in the refrigerator and reheat if needed.
Nutrition Facts
Creamy soup recipe
Amount per serving (1 cup)
Calories 251
Calories from Fat 144
% Daily Value*
Fat 16 g25%
Saturated fat 8g50%
Polyunsaturated fat 1g
Monounsaturated fat 6g
Cholesterol 34 mg11%
Sodium 353 mg15%
Potassium 684 mg20%
Carbohydrates 26g9%
Fiber 8g33%
Sugar 12g13%
Protein 6g12%
Vitamin A 37179IU744%
Vitamin C 15 mg18%
Calcium 97 mg10%
Iron 4 mg22%
* Percent Daily Values are based on a 2000 calorie diet.
You can also use full fat coconut milk if you don’t have coconut cream.
Delicious Fall Soups & Recipes to Try:
Have you ever had pumpkin soup? Will you try this recipe? Leave a comment and let us know!