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Pumpkin soup in a white bowl with a kitchen towel on the side.

Creamy and Rich Fresh Pumpkin Soup

Natasha Levai
This soup is made with fresh pumpkin which makes it so rich, delicious, creamy, and thick. So much better than the canned pumpkin versino!
5 from 5 votes
Prep Time 40 minutes
Cook Time 20 minutes
Total Time 1 hour
Course Soup
Cuisine American, International
Servings 5 servings
Calories 133 kcal

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

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!

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.
 

Nutrition

Serving: 1bowlCalories: 133kcalCarbohydrates: 14.9gProtein: 3.8gFat: 7.3gSaturated Fat: 3.9gCholesterol: 19mgSodium: 1115mgPotassium: 260mgFiber: 2gSugar: 2.9gCalcium: 113mgIron: 1mg
Keyword Fresh pumpkin soup, How to make soup with fresh pumpkin, Soup from fresh pumpkins
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