Healthy Pumpkin Soup in a Hurry

The season for all things pumpkin is finally here. pumpkin pie, pumpkin breadpumpkin lattes and more are everywhere this time of year. Some love it and some hate it…but I’m totally in love! This made-from-scratch pumpkin soup recipe is a quick, filling, vegetable-packed fall meal.

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

Healthy Pumpkin Soup

I’m not sure that pumpkin soup can be healthy, since pumpkin itself is full of fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add nutritious bone broth and you have everything to heal your gut benefits of gelatin as well

This pumpkin soup recipe has a sweet/savory balance of onion, apple, and fresh sage. On a busy night when I didn’t have access to fresh ingredients, substituting a teaspoon of onion powder and a cup of apple worked well!

Ingredients and substitutions

Pumpkin doesn’t have much flavor by itself, so it needs more spices to liven it up. Along with fruits and vegetables I use garlic and sage. Other popular ingredients are aromatics like fresh ginger, cumin and coriander. If you want an extra spicy kick, add some cayenne pepper to your soup. Or for a touch of sweetness, try a sprinkle maple syrup

This soup is also great to make ahead and reheat. The flavors are even better the day after they have had time to combine.

I usually use homemade chicken stock here, but when I’m in a rush 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 without chicken broth, vegetable broth works too.

The best type of pumpkin to use

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

Jack-o-Lantern pumpkins are not recommended for this recipe. Instead, look for pumpkins labeled “sugar pumpkin” or “pie pumpkin.” Pumpkins on the smaller side (about 4 pounds or less) are usually sweeter. If you’re not used to baking with fresh pumpkin, this message explains the easiest way to do it.

And if you’re in a hurry, canned pumpkin puree also works (although it’s not as tasty). Add chicken stock, some spices and a swirl of coconut cream and voila…pumpkin soup!

Creamy Pumpkin Soup Recipe

This easy pumpkin soup is delicious, super easy to make, and kid-friendly! Serve with a salad or leftovers for a quick meal.

• 2 TBSP olive oil (or coconut oil)
• 4 lb fresh pumpkin (or 3½ cups canned pumpkin puree)
• 1 yellow onion (sliced)
• 1 the carrot (shrunken)
• 1 the apple (peeled, peeled and chopped)
• 1 tsp the salt
• 1 tsp black pepper
• 2 the beads garlic (minced or 1 teaspoon garlic powder)
• 1 tsp the wise
• 4 the glasses chicken broth
• 1 the cup heavy cream (or coconut cream, optional)
• ¼ the cup fresh parsley (for garnish, optional)
• nuggets (for garnish, optional)

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

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

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

• Add salt, sage and a teaspoon of pepper. Add garlic powder if you are not using crushed garlic cloves.

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

• Reduce the heat and simmer for 10 minutes or until the squash 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 fresh chopped parsley if desired and serve.

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

Nutrition Facts

Creamy Pumpkin Soup Recipe

Amount per serving (1 cup)

calories 251
144 calories from fat

% of daily value*

fat 16 g25%

Saturated fat 8 g50%

Polyunsaturated fat 1 g

Monounsaturated fat 6g

Cholesterol 34 mg11%

sodium 353 mg15%

potassium 684 mg20%

Carbohydrates 26 g9%

Fiber 8g33%

sugar 12 g13%

protein 6g12%

Vitamin A 37179 IU744%

Vitamin C 15 mg18%

calcium 97 mg10%

iron 4 mg22%

* 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 fall soup and comfort recipes to try:

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