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Creamy and delicious Pumpkin Soup is served in a rustic bowl, perfect for a comforting autumn meal.

Perfect Pumpkin Soup

This pumpkin soup recipe is easy to make, customizable, healthy, and freezer-friendly. It uses fresh pumpkin for a rich and flavorful experience, enhanced with aromatic spices and optional cream. Top with toasted pumpkin seeds or croutons for the perfect fall dish.
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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings: 6
Course: Soup
Cuisine: American
Calories: 225
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 2-3 cloves garlic, minced
  • 4 cups vegetable broth or chicken broth
  • 1/2 cup heavy cream optional
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • Salt to taste
  • Pepper to taste
  • Pinch of cayenne pepper optional
  • Toasted pumpkin seeds pepitas) for topping (optional
  • Croutons for topping optional
  • Fresh herbs sage or thyme) for topping (optional

Equipment

  • Oven
  • Baking sheet
  • Large pot or Dutch oven
  • Knife
  • Spoon
  • Cutting board
  • Immersion blender or regular blender
  • Measuring cups and spoons
  • Ladle

Method
 

  1. Preheat your oven to 400°F (200°C).
  2. Carefully cut the pumpkin in half from stem to bottom.
  3. Scoop out the seeds and stringy pulp. Save the seeds for roasting.
  4. Brush the cut sides of the pumpkin with olive oil, and sprinkle with salt and pepper.
  5. Place the pumpkin halves cut-side down on a baking sheet.
  6. Roast for 45-60 minutes, or until the pumpkin flesh is tender and easily pierced with a fork.
  7. Let the pumpkin cool, then scoop out the roasted pumpkin flesh and set aside.
  8. In a large pot or Dutch oven, heat olive oil over medium heat.
  9. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes.
  10. Add the minced garlic and cook for another minute, until fragrant.
  11. Add the roasted pumpkin flesh to the pot with the sautéed onions and garlic.
  12. Pour in the vegetable broth (or chicken broth) and stir to combine.
  13. Add the cinnamon, nutmeg, ginger, salt, and pepper. Stir well.
  14. Bring the soup to a simmer, then reduce heat and let it simmer for 15-20 minutes, allowing the flavors to meld together.
  15. Using an immersion blender, blend the soup directly in the pot until smooth. Alternatively, carefully transfer the soup to a regular blender in batches and blend until smooth. Return to the pot if using a regular blender.
  16. If using, stir in the heavy cream (or coconut milk) until well combined.
  17. Taste the soup and adjust the seasoning as needed. Add more salt, pepper, or cayenne pepper if desired.
  18. Heat the soup through gently, but don't let it boil.
  19. Ladle the soup into bowls and garnish with your favorite toppings such as toasted pumpkin seeds, croutons, a swirl of cream, or fresh herbs.

Notes

Roasting the pumpkin is key for optimal flavor. Use high-quality broth. Don't over-boil the soup. Adjust spices to your liking. For a vegan version, use vegetable broth and coconut milk. Soup can be made ahead or frozen for later. To roast pumpkin seeds, rinse, dry, toss with olive oil and seasonings, and roast at 350°F (175°C) for 10-15 minutes.