Healthy Pumpkin Soup in a Hurry

It’s finally the season for all things pumpkin. Pumpkin pie, pumpkin bread, pumpkin lattes, and more are everywhere this time of year. Some of us love it and some of us hate it… but I’m totally in the love it camp! This made-from-scratch pumpkin soup recipe is a quick, filling, veggie-packed fall meal.

Bonus… in a pinch, I can make this soup entirely from ingredients in my pantry! Pumpkin soup has all of the flavors of fall in a bowl.

Healthy Pumpkin Soup

I’m not sure pumpkin soup could be unhealthy, since pumpkin itself is loaded with fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add nourishing bone broth and you have all of the gut-healing benefits of gelatin as well.

This pumpkin soup recipe has just the right savory/sweet balance from the fresh onion, apple, and sage. On a busy night when I didn’t have fresh ingredients on hand, substituting a teaspoon of onion powder and a cup of applesauce worked just fine!

Ingredients and Substitutions

Pumpkin doesn’t have much flavor on its own, so it needs some more spices to make it come alive. Along with the fruit and veggies I use garlic and sage. Other popular ingredients are aromatics like fresh ginger, cumin, and coriander. If you want more of a spicy kick, then add a little cayenne pepper to your soup. Or for a touch of added sweetness, try a splash of maple syrup.

This soup is also great to make ahead of time and reheat. The flavors taste even better the next day after they’ve had time to meld.

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 more salt to the final soup for the best flavor. And if you’re out of chicken broth, vegetable broth also works.

The Best Kind of Pumpkin to Use

The first time I made this soup I used fresh pumpkin from the farmers market. Even though it was extra work it made an incredibly delicious soup. The kids and I made roasted pumpkin seeds with the leftovers!

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 (around 4 pounds or less) are usually sweeter. If you’re not used to baking with fresh pumpkin, this post explains the easiest way to do it.

And if you’re in a hurry, then canned pumpkin puree works too (though it’s not as flavorful). Add chicken broth, some spices, and a swirl of coconut cream and voilá… pumpkin soup!

Creamy Pumpkin Soup Recipe

This easy pumpkin soup is yummy, super easy to make, and kid-approved! Serve with a salad or leftovers for a fast meal.

• 2 TBSP olive oil (or coconut oil)
• 4 lb fresh pumpkin (or 3½ cups canned pumpkin purée)
• 1 yellow onion (sliced)
• 1 carrot (chopped)
• 1 apple (peeled, cored and chopped)
• 1 tsp salt
• 1 tsp black pepper
• 2 cloves garlic (minced, or 1 tsp garlic powder)
• 1 tsp sage
• 4 cups chicken broth
• 1 cup heavy cream (or coconut cream, optional)
• ¼ cup fresh parsley (for garnish, optional)
• pepitas (for garnish, optional)

• Peel, seed, and dice the pumpkin into 1-inch cubes.

• In a large stockpot, heat the olive or coconut oil over medium heat.

• Saute the fresh pumpkin, onion, minced garlic cloves, carrot, and apple in a Dutch oven or large pot for 5 minutes or until tender. If using canned pumpkin puree, reserve pumpkin until step #5 when adding broth.

• Add the salt, sage, and teaspoon ground pepper. Add the garlic powder if not using minced garlic cloves.

• Pour in the chicken stock or broth and bring the soup to a boil.

• Reduce heat and simmer for 10 minutes or until the pumpkin is fork-tender.

• Use an immersion blender to blend until smooth. You can also use a regular blender, working in batches.

• Top with cream and freshly chopped parsley if desired and serve.

• Store any leftovers in an airtight container in the fridge and reheat as needed.

Nutrition Facts

Creamy Pumpkin Soup Recipe

Amount Per Serving (1 cup)

Calories 251
Calories from Fat 144

% Daily Value*

Fat 16g25%

Saturated Fat 8g50%

Polyunsaturated Fat 1g

Monounsaturated Fat 6g

Cholesterol 34mg11%

Sodium 353mg15%

Potassium 684mg20%

Carbohydrates 26g9%

Fiber 8g33%

Sugar 12g13%

Protein 6g12%

Vitamin A 37179IU744%

Vitamin C 15mg18%

Calcium 97mg10%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

You can also use canned full-fat coconut milk if you don’t have coconut cream.

Other Comforting Fall Soups & Recipes to Try:

Have you ever had pumpkin soup? Will you try this recipe? Leave a comment and let us know!