Easy 30-Minute Pumpkin Soup — Silky smooth, rich pumpkin flavor, and accidentally healthy!! Amazing depth of flavor for a FAST and EASY soup that’s hearty and comforting without being heavy!!
Easy Pumpkin Soup Recipe
This was never supposed to be a blog recipe. I made it for dinner for myself one night way back in May because I had a craving for pumpkin.
It turned out so well that I’ve made it over and over but I waited to share the recipe until it was more seasonally appropriate because I realize not everyone loves pumpkin quite as much as I do.
The soup is easy, ready in 30 minutes, is silky smooth, has rich pumpkin flavor, and amazing depth of flavor for being ready so quickly. It’s healthy, naturally gluten-free and vegan (omit the cream drizzle at the end or use dairy-free milk) but you’d never know it because it’s filling and satisfying without being heavy. Hello Meatless Monday.
Because I like my vegan pumpkin soup on the sweeter side, but not as sweet as say sweet potato soup, I incorporate carrots because they’re naturally sweet. As they cook down with sweet Vidalia onions and lightly caramelize, they provide the natural sweetness I love. I also added a touch of maple syrup and honey but add them to taste, or omit.
It’s not a fussy soup at all and you can tweak things at the end to taste. Hearty, cozy, warming, and perfect for chillier weather.
What’s in This Pumpkin Soup Recipe?
To make this accidentally vegan pumpkin soup, you’ll need:
- Olive oil
- Sweet Vidalia onion
- Pumpkin puree
- Ground ginger
- Water (or stock)
- Bay leaves
- Maple syrup and honey (both optional)
- Cream or half and half (optional)
How to Make Pumpkin Soup
To a large Dutch oven or stockpot, add the oil, onions, carrots, and cook over medium-high heat until softened and lightly caramelized. Add the garlic, followed by the pumpkin puree, salt, pepper, ginger, cinnamon, and water.
Boil for a few minutes, then transfer the mixture to the canister of a high-speed blender. Cover and blend on high power until smooth.
Transfer the smooth mixture back into stockpot, add the bay leaves, and cook over medium-high heat for about 5 minutes. To serve, garnish with cream and / or toasted pumpkin seeds.
Can You Freeze Pumpkin Soup?
Yes! This pumpkin soup with canned pumpkin freezes very well. To thaw, place in the fridge overnight.
Tips for Making the Best Ever Pumpkin Soup
Note that this recipe calls for pumpkin puree and NOT pumpkin pie filling. Pumpkin pie filling is sweetened and spiced and would ruin the soup.
I used water rather than vegetable stock, but you can use whichever you prefer.
If you like a thicker soup, I’d recommend 3 cups of liquid and use 4 cups if you like it a little thinner. You can always start with 3 cups and add more as necessary as it cooks.
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- 3 to 4 tablespoons olive oil
- 1 medium sweet vidalia onion, diced small
- 2 medium carrots, peeled and sliced into thin rounds
- 2 to 3 cloves garlic, finely minced or pressed
- one 15-ounce can pumpkin puree
- 1 teaspoon kosher salt, plus more to taste at the end
- 1 teaspoon freshly ground black pepper, or to taste
- 1 teaspoon ground ginger
- 3/4 teaspoon cinnamon
- 3 to 4 cups water or vegetable stock, or as necessary (I use water)
- 2 bay leaves
- 2 tablespoons maple syrup, optional and to taste
- 2 tablespoons honey, optional and to taste
- cream or half-and-half, optional for drizzling
- toasted pumpkin seeds, optional for garnishing
- To a large Dutch oven or stockpot, add the oil, onions, carrots, and cook over medium-high heat for about 7 to 8 minutes, or until vegetables have softened and are lightly caramelized; stir intermittently.
- Add the garlic and cook for about 1 minute, or until fragrant.
- Add the pumpkin puree, salt, pepper, ginger, cinnamon, 3 cups of water/stock for thicker soup or 4 cups for a thinner soup (I recommend starting with 3 cups, you can always add more later), stir to combine, bring to a boil, and allow mixture to cook for about 3 to 4 minutes; stir intermittently.
- Transfer about half the mixture to the canister of a high-speed blender, cover, and blend on high power until smooth. Caution – Stop every 10 to 15 seconds to let the steam out. If you don’t know if your blender is capable of blending hot liquids, I recommend waiting until the mixture has cooled down a bit.
- Pour the smooth mixture that’s in the blender into a large bowl and repeat with the remaining chunky mixture that’s in the stockpot.
- Transfer the smooth mixtures back into stockpot, add the bay leaves, and cook over medium-high heat for about 5 minutes; stir intermittently.
- Taste the soup and optionally add maple syrup and/or honey, add more salt or pepper, more water/stock, more ginger, cinnamon, etc. Add everything to taste, as necessary.
- Remove bay leaves, ladle soup into bowls, optionally drizzle with cream or half-and-half, optionally garnish with pumpkin seeds, and serve immediately.
Storage: Soup will keep airtight in the fridge for up to 5 days.
Amount Per Serving: Calories: 360Total Fat: 20gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 10mgSodium: 759mgCarbohydrates: 43gFiber: 8gSugar: 24gProtein: 6g
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