This quick and easy fresh pumpkin soup is a thick, creamy, and all-natural classic dish perfect for fall and Thanksgiving! Made with fresh pumpkins (or butternut squash), this soup is nutritious, hearty, and full of flavor. And it is only 133 calories per serving!
I absolutely love this soup with homemade pumpkin puree in the Fall season! It goes great with some fluffy Turkish bread on the side!
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Ingredients
- Pumpkin or butternut squash - you can use sugar, sugar pie, butternut, Cinderelly style, Jap/Kent, Jarradale, Queensland, or Blue pumpkin. You can also use kabocha, red kuri, or butternut squash. DON'T use the Halloween carving pumpkins because they are very bland and not as sweet.
A smaller-sized pumpkin will generally have a better flavor than a larger one!
Can I use canned pumpkin puree?
Canned puree is thinner and less sweet than freshly roasted caramelized pumpkin from the farmer's market. However, you can substitute 2-3 cans of pumpkin puree (15-ounce ones) for this recipe.
- Heavy cream - you can use half and half, milk, heavy cream, or coconut milk/ cream. Creaminess comes from the pumpkin puree, not from the cream, so don't be afraid to use thin milk if you want to!
- Onion - you can use shallots or red onions instead.
- Garlic - adds a great flavor to the soup!
- Spices and seasoning - you can make it as simple as salt and pepper or you can go all the way and add curry, smoked paprika, chili pepper, bay leaf, and other things. I talk more about it later in the post!
- Broth - you can use bone broth or chicken stock for more flavor. Use vegetable stock for the vegan version. Use a good quality stock, not the cheapest one you get in the store! If you don't have any stock or broth, you can use water along with a bouillon cube.
Step-by-step instructions
Step 1
Preheat the oven to 400F/200C.
Half the pumpkin/squash with a large sharp knife then cut the halves once again.
Scoop the seeds out with a spoon. You can either throw them away or roast them for later use!
Rub the inner side of the pumpkin with some olive oil, salt, and pepper.
Turn the pumpkin slices cut side down onto a baking sheet lined with parchment paper.
Placing the pumpkin cut side down will allow the steam to cook pumpkin flesh better during baking.
Roast pumpkin for 30-40 minutes or until easily pierced with a fork. Look for browning on the sides of the slices, brown color means caramelization and a deeper flavor!
Step 2
While the pumpkin is roasting in the oven, chop the onion and garlic.
Preheat 2 tablespoon of extra virgin olive oil in a Dutch oven (or another heavy-bottomed pot) over medium heat until the oil is shimmering.
Sautee the onion until translucent, then add the garlic and keep cooking until it starts browning. Be careful not to burn the garlic!
Turn the heat off and wait for the pumpkin to finish baking.
Step 3
Once the pumpkin is ready, scoop the soft pumpkin flesh out with a spoon and discard the skin.
Add the pumpkin flesh and chicken stock to the Dutch oven and bring to a boil over medium-high heat. Stir occasionally to prevent burning.
Simmer the soup for 10 minutes, then blend it. I prefer using an immersion blender because it is faster and easier but you can also use the stand blender.
If you are using a traditional blender, work in batches and make sure to close the lid tightly. Cover the lid with a kitchen towel to prevent the soup from splashing your hands.
Blend the pumpkin soup at the lowest possible speed to prevent it from burning your hands!
Return the soup to the Dutch oven and add milk or cream. Stir to incorporate and serve!
Storing and freezing
Store this soup in an air-tight container in the refrigerator for up to 4 days. Reheat on the stove over medium heat or in the microwave. If the soup becomes too thick in the fridge, simply add a couple tablespoon of water!
To freeze:
- Don't add dairy if freezing;
- Wait until the soup is cooled completely, then scoop it into the freezer-safe bags or containers about ⅔ of the way;
- Label the bags with the date and place flat on the freezer shelf.
To defrost let the soup thaw in the fridge overnight, then reheat as usual. Add dairy before serving!
How to serve
- With toasted pepitas;
Difference between pepitas and pumpkin seeds
Pumpkin seeds are whole seeds with their shells still on, whereas pepitas are found in shell-less, or hulless pumpkin varieties. (Source)
- With toasted coconut slices;
- Chopped fresh cilantro;
- Homemade croutons;
- Fresh herbs (sage, parsley, thyme, basil);
- Roasted veggies (cauliflower, mini carrots, etc.);
- Fried bacon;
- Shredded cheese (Cheddar, Parmesan, etc.)
- Grilled cheese with avocado;
- Crusty gluten-free sourdough French bread for dunking;
- A drizzle of coconut milk or plain Greek yogurt.
Delicious homemade bread recipes to serve with the soup:
Substitutes
For a dairy and soy free version, use coconut cream instead of half and half.
To make a vegan pumpkin soup, simply use vegetable stock along with coconut cream instead of dairy.
How to add flavor
Sweet pumpkin soup - add 2 tablespoon of honey or maple syrup to sweeten the soup.
Chicken pumpkin soup - add roasted chicken slices to add some protein.
Ginger pumpkin soup - sautee 1-2 tablespoon of finely chopped ginger in some olive oil, then proceed with the recipe.
Spicy pumpkin soup - add ¼ teaspoon of cayenne pepper at a time until you reach the desired level of spiciness.
Curried pumpkin soup - add 1 teaspoon of curry powder at a time, stir, taste, and add more if desired.
Thai red curry pumpkin soup - add 2 tablespoon red curry paste to the onions as you sautee them. Use coconut cream instead of dairy and serve with chopped cilantro.
Would rather watch a video?
Click here to see how I make this fresh pumpkin soup from scratch.
Frequently Asked Questions
You don't need to peel the pumpkin for soup as long as you roast it in the oven and scoop out the flesh. If you prefer cooking the pumpkin in the Dutch oven, then you will need to peel and chop it into small cubes, then cook it over medium heat.
Yes, you can! Use the saute and soup function.
More hearty soup recipes
📖 Recipe
Creamy and Rich Fresh Pumpkin Soup
Ingredients
- 1 medium butternut squash or pumpkin
- 2 tablespoon extra virgin olive oil
- 2 medium yellow onions you can use other types of onion if that is all you have on hand
- 1 medium garlic head
- 500 ml (2 cups) vegetable or chicken stock use a bullion cube and 2 cups of water if you don't have stock
- 1 cup heavy cream or half and half, use coconut cream for dairy-free version
- salt and pepper to taste
Instructions
- Preheat the oven to 400F/200C.Half the pumpkin/squash with a large sharp knife then cut the halves once again. Scoop the seeds out with a spoon. You can either throw them away or roast them for later use!Rub the inner side of the pumpkin with some olive oil, salt, and pepper.Turn the pumpkin slices cut side down onto a baking sheet lined with parchment paper. Placing the pumpkin cut side down will allow the steam to cook pumpkin flesh better during baking. Roast pumpkin for 30-40 minutes or until easily pierced with a fork. Look for browning on the sides of the slices, brown color means caramelization and a deeper flavor!
- While the pumpkin is roasting in the oven, chop the onion and garlic.Preheat 2 tablespoon of extra virgin olive oil in a Dutch oven (or another heavy-bottomed pot) over medium heat until the oil is shimmering.Sautee the onion until translucent, then add the garlic and keep cooking until it starts browning. Be careful not to burn the garlic! Turn the heat off and wait for the pumpkin to finish baking.
- Once the pumpkin is ready, scoop the soft pumpkin flesh out with a spoon and discard the skin.Add the pumpkin flesh and chicken stock to the Dutch oven and bring to a boil over medium-high heat. Stir occasionally to prevent burning. Simmer the soup for 10 minutes, then blend it. I prefer using an immersion blender because it is faster and easier but you can also use the stand blender. If you are using a traditional blender, work in batches and make sure to close the lid tightly. Cover the lid with a kitchen towel to prevent the soup from splashing your hands. Blend the pumpkin soup at the lowest possible speed to prevent it from burning your hands! Return the soup to the Dutch oven and add milk or cream. Stir to incorporate and serve!
Notes
-
- Don't add dairy if freezing;
-
- Wait until the soup is cooled completely, then scoop it into the freezer-safe bags or containers about ⅔ of the way;
-
- Label the bags with the date and place flat on the freezer shelf.
Clara says
I gave up my worries after I came across this recipe of vegan pumpkin without cream! This way I could enjoy my favourite soup without having to skip my diet. I tried it out last week and simply cannot get it out of my head. Will give it a try again soon!
Ecstasy says
The combination of pumpkin soup with coconut milk is the thing I love the most! Delicious, and smooth, when I first came across this one I was bewitched at the very first spoonful.