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 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.

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!!

What’s in This Pumpkin Soup Recipe? 

To make this accidentally vegan pumpkin soup, you’ll need: 

  • Olive oil
  • Sweet Vidalia onion
  • Carrots
  • Garlic
  • Pumpkin puree
  • Ground ginger
  • Cinnamon
  • Water (or stock) 
  • Bay leaves
  • Maple syrup and honey (both optional) 
  • Cream or half and half (optional) 

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!!

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. 

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!!

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.

Easy 30-Minute Pumpkin Soup
Yield: 4

Easy 30-Minute Pumpkin Soup

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Silky smooth, rich pumpkin flavor, and accidentally healthy! A FAST and EASY soup that's hearty and comforting without being heavy!!

Ingredients

  • 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

Instructions

  1. 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.
  2. Add the garlic and cook for about 1 minute, or until fragrant.
  3. 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.
  4. 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.
  5. 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.
  6. Transfer the smooth mixtures back into stockpot, add the bay leaves, and cook over medium-high heat for about 5 minutes; stir intermittently.
  7. 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.
  8. Remove bay leaves, ladle soup into bowls, optionally drizzle with cream or half-and-half, optionally garnish with pumpkin seeds, and serve immediately.

Notes

Storage: Soup will keep airtight in the fridge for up to 5 days.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 360Total Fat: 20gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 10mgSodium: 759mgCarbohydrates: 43gFiber: 8gSugar: 24gProtein: 6g

More Quick Soup Recipes:

ALL OF MY SOUP RECIPES!

Skinny Carrot Potato Soup with Honey Cream — Healthy, hearty, fast, and easy! Packed with flavor and you’ll never miss the fat and calories!

Skinny Carrot Potato Soup with Honey Cream - Healthy, hearty, fast, and easy! Packed with flavor and you'll never miss the fat and calories!

30-Minute Chicken Vegetable Soup — This is an easy soup that’s ready in 30 minutes, hearty, packed with flavor, and has so many healthy vegetables that add great texture along with farro.

Easy 30-Minute Minestrone Soup (Olive Garden Copycat) — This minestrone soup recipe takes just 30 minutes to make and it’s way better than what you get at Olive Garden! Homemade always wins in my book! 

The Best 30-Minute Lasagna Soup — This easy, 30-minute lasagna soup gives you all the rich flavor of your favorite lasagna minus the work. Hearty and comforting, but not as heavy as lasagna!

30-Minute Homemade Chicken Tortellini Soup — This chicken tortellini soup has all the comforting qualities you want in classic chicken noodle soup but with the unexpected twist of cheesy tortellini.

Reset Vegetable Soup — Perfect for resetting after indulging!! Low in calories but high in nutrients and fiber! Easy, ready in 30 minutes, hearty, HEALTHY, and tastes AWESOME!!

30-Minute Chicken Noodle Soup — My family loved the homey, classic flavors in the soup and I love that it it’s ready in a flash. It makes enough to stash half in the freezer for a rainy day or for winter cold and flu season.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.