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This smooth, creamy Pumpkin Soup Recipe has the perfect balance of sweet and savory flavors, along with plenty of cozy fall spices. Roast your own pumpkin or keep things easy with canned. Pumpkin: it’s not just for pie anymore!

a bowl of easy pumpkin soup recipe to make this fall

Why You’ll Love This Healthy Pumpkin Soup Recipe

  • The Savory Side of Pumpkin. Do we love Healthy Pumpkin Bread and Pumpkin Sheet Cake? Of course! But the earthy flavor of pumpkin also lends itself to savory dishes. Like my Instant Pot Paleo Chili, this pumpkin soup recipe is an excellent way to enjoy pumpkin in the form of a meal.
  • Simple Ingredients and Easy Process. The ingredient list is full of pantry and refrigerator staples, which means you probably won’t need to add much to your shopping list for this easy pumpkin soup recipe. 
  • Made With a Whole Pumpkin—Or Not. Which is to say: you have options! While my Vegan Pumpkin Soup and Pumpkin Curry Soup recipes are made with canned pumpkin puree, this one starts with roasted pumpkin. Roasting adds depth and sweetness to the soup thanks to the caramelization process, but you can swap in two cans of pumpkin puree if you’re in a time crunch.
  • Healthy Comfort Food. This classic fall soup is like a warm hug in a bowl, but unlike so many of our other comfort food favorites, it’s also packed with nutrients. You’re nourishing your body and your soul with every spoonful.
creamy and easy pumpkin soup recipe in a large bowl with pepitas topping

How to Make Easy Pumpkin Soup Recipe

The Ingredients

  • Sugar Pie Pumpkin. Not a carving pumpkin—while those are edible, the flavor is lacking. You want the small pumpkins that are usually sold alongside the winter squashes. You can also use kabocha squash or butternut squash in this recipe instead of pumpkin.
  • Unsalted Butter. For a light, velvety touch.
  • Aromatics. Yellow onion and garlic accentuate the savory side of the pumpkin.
  • Spices. Ground ginger, cinnamon, allspice, and cayenne pepper.
  • Broth. Either vegetable broth or chicken broth.
  • Half-and-Half. The perfect compromise for adding richness and creaminess to the soup without using heavy cream.
  • Honey. Plays up the earthy sweetness of the pumpkin.
  • Toppings. I like to use either toasted pepitas or Roasted Pumpkin Seeds, along with a swirl of plain Greek yogurt. Chopped fresh herbs like sage or parsley are tasty too.

Dietary Note

To make this pumpkin soup recipe vegan, substitute full-fat canned coconut milk for the half-and-half and maple syrup for the honey.

The Directions

sauteed onions for pumpkin soup recipe
  1. Cook the Onion. Get it nice and soft.
onions, ginger, cinnamon, allspice, and cayenne in pumpkin soup recipe
  1. Add the First Half of the Spices. Cook until fragrant.
roasted pumpkin in recipe for classic pumpkin soup
  1. Add the Pumpkin. Scoop out the flesh of the roasted pumpkin and add it to the pot.
  2. Mash. Add the remaining spices, then mash the pumpkin with a wooden spoon. 
creamy soup with pumpkin
  1. Stir in the broth. Increase the heat to high. Once the soup comes to a boil, reduce the heat, partially cover, and simmer for 15 minutes.
immersion blender in large pot of easy pumpkin soup recipe
  1. Finish. Remove from heat and stir in the half-and-half and honey. Puree, then season to taste with salt and pepper. Serve this pumpkin soup recipe topped with Greek yogurt and pumpkin seeds, then ENJOY!

How to Roast Pumpkin

While you can use pumpkin puree instead of a fresh, whole pumpkin, I think making your own pumpkin puree from roasted pumpkin ranks as one of those culinary adventures you should partake in at least once in your life, right up there with making your own Homemade Naan.

The good news is that it’s incredibly easy and sugar pie pumpkins aren’t any more unwieldy to work with than your average acorn squash—they’re just slightly bigger. 

Here’s what you’ll need to do:

  1. Prepare. Position a rack in the center of your oven and preheat it to 350ºF. Line a baking sheet with parchment paper.
slicing a pumpkin for easy pumpkins soup
  1. Cut off the Top and Halve. Use a sharp chef’s knife to slice the top off the pumpkin, then cut the pumpkin in half from the stem to the base.
scooping out the seeds of pumpkin to make classic fall soup
  1. Scoop. Use a spoon to scoop out seeds and pulp; discard them or save them for making roasted pumpkin seeds.
brushing pumpkin with oil to perfectly roast pumpkin for creamy soup
  1. Oil and Season. Drizzle olive oil all over the pumpkin flesh—the insides, not the skin. Sprinkle with salt and pepper and rub it in evenly.
poking holes in pumpkin to roast perfectly in the oven for pumpkin soup recipe
  1. Pierce. Place the pumpkin halves cut-side-down on the pan. This allows them to steam as they bake. Pierce the skin with a fork.
perfectly roasted pumpkin halves on baking sheet
  1. Roast. Cook pumpkin in the oven for 45 to 55 minutes, or until the flesh is tender. Cool a bit, then scoop out the flesh and discard the skin.

Storage Tips

  • To Store. Leftovers of this pumpkin soup recipe can be stored in the refrigerator for up to 4 days.
  • To Reheat. Reheat on the stovetop in a pan over medium-low heat or in the microwave until warmed through. 
  • To Freeze. Freeze pumpkin soup for up to 3 months in an airtight container or freezer bag. Let it thaw in the refrigerator overnight before warming.

Meal Prep Tip

You can roast the pumpkin a day or two in advance. Scoop out the flesh and refrigerate it in an airtight container.

What to Serve with Pumpkin Soup

classic pumpkin soup recipe for the fall
  • Dutch Oven. An absolute multitasker that you can use on the stovetop, in the oven, and even for making bread. 
  • Immersion Blender. No messing around with blending in batches or waiting for the soup to cool! An immersion blender makes pureeing easy. You’ll use it for endless soup recipes (like my other fall classic, Broccoli Cheddar Soup).
  • Ladle. A roomy ladle is essential for serving this pumpkin soup recipe.

Recipe Tips and Tricks

  • Use a Tasty Broth. Avoid the tinny canned varieties and opt for a brand that tastes so good, you’d gladly sip it from a mug when you’re under the weather. The broth forms the base of the flavor in this soup, so it’s worth it to spring for the good stuff—or even use homemade. 
  • Let the Soup Cool If You’re Using a Traditional Blender. Piping hot soup in a closed blender is dangerous! Let the soup cool a bit, then transfer it to your blender or food processor. Vent the lid slightly, then cover it with a kitchen towel to catch any spatters that may come through that slight opening. Blend at the lowest speed you can use while still getting the job done.
  • Bake the Pumpkin Until It’s Caramelized. The pumpkin will cook from the direct heat of the oven and also the steam created by roasting it cut-side-down. You’ll get the best flavor when the parts of the pumpkin that are in contact with the baking sheet brown a bit.

Pumpkin Soup Recipe

5 from 7 votes
This easy pumpkin soup recipe is sweet, savory, and oh so creamy. Use roasted pumpkin or canned, it's cozy and delicious either way!

Prep: 15 minutes
Cook: 1 hour 15 minutes
Total: 1 hour 30 minutes

Servings: 4 -6 servings

Ingredients
  

  • 2 tablespoons extra-virgin olive oil divided
  • 1 4-pound sugar pie pumpkin*, NOT a carving pumpkin; you can also use roasted kabocha squash or roasted butternut squash
  • 1/2 teaspoon kosher salt plus a few pinches for roasting the pumpkin
  • Ground black pepper for roasting the pumpkin
  • 1 tablespoon unsalted butter
  • 1 large yellow onion diced
  • 1 tablespoon minced garlic about 3 cloves
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 1/8 teaspoon cayenne pepper
  • 4 cups vegetable broth or chicken broth
  • 1/2 cup half-and-half
  • 1 tablespoon honey

For Serving:

  • 1/4 cup toasted pepitas or Roasted Pumpkin Seeds
  • Plain Greek yogurt optional

Instructions
 

  • Roast the pumpkin: Place a rack in the center of the oven and preheat to Preheat oven to 350°F and line a baking sheet with parchment paper. With your sharpest knife, carefully slice the pumpkin in half from the stem to the base. With a spoon or ice cream scoop, scoop out the seeds (here is how to roast pumpkin seeds later on if you like). Drizzle 1 tablespoon of the oil over the pumpkin flesh. Sprinkle with a few pinches of salt and black pepper. Rub to evenly coat. Place on the parchment paper cut sides down and pierce the outsides with the tines of a fork. Roast until the flesh is fork tender, about 45 to 55 minutes. Set aside to cool. (See blog post above for step-by-step photos.)
  • To make the soup: In a Dutch oven or similar large, heavy-bottomed pot, melt the butter and the remaining tablespoon oil over medium heat. Once the butter melts, stir in the onion and 1/2 teaspoon salt. Cook, stirring occasionally, until the onion is translucent, about 8 to 10 minutes.
  • Stir in the garlic, ginger, cinnamon, allspice, and cayenne. Cook until fragrant, about 30 seconds.
  • Carefully scoop the flesh into pot (discard the skins).
  • With a wooden spoon, mash the pumpkin to break it up and start to combine it with the spices.
  • Stir in the broth. Increase the heat to high and bring the liquid to a boil. Reduce heat, partially cover, and let simmer gently for 15 minutes.
  • Remove the soup from the heat. Stir in the half-and-half and honey. With an immersion blender, puree the soup in the pot until it is very smooth. Or to use a regular blender, carefully transfer a few ladelfuls of the soup to a blender (do not overfill! Hot soup splatters). Blend until smooth, then transfer to a separate pot or serving bowl. Repeat with the remaining soup. Taste and add salt and black pepper as desired.
  • Serve hot, with a swirl of Greek yogurt and sprinkle of pepitas seeds to taste.

Video

Notes

*You can also swap 2 (15-ounce) cans of pumpkin puree (you’ll still want to blend the soup to make it smooth).
  • TO STORE: Leftovers of this pumpkin soup recipe can be stored in the refrigerator for up to 4 days.
  • TO REHEAT: Reheat on the stovetop in a pan over medium-low heat or in the microwave until warmed through.
  • TO FREEZE: Freeze pumpkin soup for up to 3 months in an airtight container or freezer bag. Let it thaw in the refrigerator overnight before warming.

Nutrition

Serving: 1 (of 4)Calories: 334kcalCarbohydrates: 43gProtein: 9gFat: 17gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 18mgPotassium: 1699mgFiber: 4gSugar: 20gVitamin A: 38837IUVitamin C: 44mgCalcium: 145mgIron: 4mg

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Don’t miss the savory side of pumpkin! Here are some of my other favorite savory pumpkin recipes.

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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6 Comments

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  1. I made this recipe – again – but with a Kabocha squash this time. I tried the greek yogurt w it this time and It was SO good since it pairs well with the cayenne pepper. I’m thinking next time – and there will be a next time – I will roast some fresh peppers (maybe shishito) w the squash. Thank you for your recipe.5 stars

  2. This soup is a WINNER! So glad I used fresh pumpkin and the roasted pumpkin seeds were a bonus. Will be making this again because it didn’t last long enough to freeze.5 stars

  3. Hi Erin,
    I have a question. I have a pumpkin that I’ve already roasted. It’s not a pie pumpkin, but it’s not a traditional carving pumpkin either, I think it’s a cinderella style pumpkin, but I’m concerned it may end up lacking in flavor given your comments compared to a pie pumpkin. Given that, do you have any suggestions regarding tweeking the spices in the recipe to bring out a bit more flavor if that pumpkin flesh turns out to be bland? Any suggestions appreciated.
    Thanks!

    1. Hi Borg, according to online a cinderella type pumpkin is great for soups so it might work well. At Step 5 when you add the pumpkin and spices together, taste it and see how the flavor is. Adjust at this point with the spices that are included in this recipe. Enjoy!