Creamy Pumpkin Soup
This Creamy Pumpkin Soup blends canned pumpkin with sautéed onions, diced apples, applesauce, and aromatic spices like sage, thyme, and nutmeg. The soup is simmered with vegetable stock and sweetened slightly with brown sugar before being pureed smooth and finished with heavy cream for a velvety texture. The use of Granny Smith apples and unsweetened applesauce balances sweetness and adds subtle tartness. The result is a comforting, mildly spiced soup well suited as a starter or light meal, with garnishes like pumpkin seeds or dried apple slices adding tactile contrast.
Ingredients
- 1 tablespoon olive oil
- 1 onion diced, small
- 2 apple peeled, cored and diced, Granny Smith variety
- ½ teaspoon kosher salt
- 6 cups vegetable stock
- ⅔ cups applesauce natural, no sugar added
- ½ teaspoon ground white pepper
- ½ teaspoon sage ground
- ½ teaspoon thyme dried
- ¼ teaspoon ground nutmeg
- 30 ounces pumpkin canned
- ¼ cup brown sugar
- ½ cup heavy cream
Instructions
- Heat a Dutch oven or large soup pot over medium heat. Add the olive oil and heat until it shimmers. Add the diced onion, apples and salt. Saute until onions are translucent, about 7 minutes.
- Add the vegetable stock, applesauce, white pepper, sage, thyme and nutmeg. Bring to a boil and cook until apples are very tender, about 5 more minutes.
- Add the pumpkin and brown sugar and cook for 10 – 15 minutes over medium heat.
- Use an immersion blender to blend soup until it's smooth. (You can also use a blender to blend the soup in batches.)
- Add the cream to the soup and heat through over very low heat. (You can add more cream or water, if desired, to thin out more.)
- Remove from heat and serve. Garnish with sliced pumpkin seeds or dried apple slices.
Notes
- Use unsweetened applesauce to avoid excessive sweetness in the soup.
- White pepper offers sharper, brighter flavor than black pepper and complements the pumpkin well; black or pink pepper can be used but will alter the taste.
- Substitute heavy cream with yogurt, coconut milk, or half-and-half if preferred.
- Garnish options include pumpkin seeds, dried apple slices, fresh sage (plain or fried), or homemade croutons.
- Serve the soup with breads like Cheddar Bay Biscuits, shaved Brussels sprout salad, homemade cornbread, or a grilled cheese sandwich.
- Store the soup refrigerated in airtight containers for up to 5 days.
- Freeze the soup in airtight containers or freezer bags for up to 2 months; thaw overnight in the fridge and reheat gently.
Nutrition Information
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 176
% Daily Value*
| Calories | 176kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 2g | 4% |
| Fat | 8g | 12% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 20mg | 7% |
| Sodium | 865mg | 36% |
| Potassium | 324mg | 7% |
| Fiber | 5g | 20% |
| Sugar | 19g | 38% |
| Vitamin A | 17173IU | 343% |
| Vitamin C | 8mg | 9% |
| Calcium | 52mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.