5.0 from 6 votes
Creamy Pumpkin Soup
This Creamy Pumpkin Soup is packed with pumpkin flavor, a touch of sweetness, and velvety smooth. It's the perfect cozy fall soup, and it only takes 30 minutes to throw together!
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 6 servings
Calories: 146 kcal
Course:
Main Course , Soup , Lunch , Dinner
Cuisine:
American
Ingredients
- 2 tablespoons unsalted butter
- 1 cup diced onion about half a large onion
- ½ cup chopped carrots
- 4 large garlic cloves
- 1 (15-ounce) can pure pumpkin puree
- 3 cups low-sodium chicken stock
- ½ teaspoons ground cinnamon
- ¼ teaspoon ground black pepper
- 1 ½ teaspoons kosher salt
- 1 ½ tablespoon packed brown sugar
- ¾ cup half and half
Instructions
- Heat a large pot over medium-low heat and add 2 tablespoons unsalted butter. Once the butter has melted, add 1 cup diced onion, ½ cup chopped carrots, and 4 large garlic cloves. Cook for 4-5 minutes, until the carrots are slightly soft and fragrant and the onions are translucent.
- Add 1 (15-ounce) can pure pumpkin puree, 3 cups low-sodium chicken stock, 1 ½ teaspoons kosher salt, ½ teaspoons ground cinnamon , ¼ teaspoon ground black pepper, and 1 ½ tablespoon packed brown sugar. Bring to a boil over medium-high heat before reducing the heat to low. Simmer for 15 minutes.
- Carefully transfer the soup to a blender and blend until smooth. I recommend folding a clean kitchen towel and holding it firmly on top of the blender to ensure the lid does not come off. This will also catch any drips if the blender leaks. You can alternatively use an immersion blender instead.
- Once the soup is fully blended, add it back to the pot and pour in ¾ cup half and half. Stir to combine. Bring to a simmer before tasting and seasoning with additional salt and pepper, if needed. Serve hot.
Cup of Yum
Nutrition Information
Serving
1bowl
Calories
146kcal
(7%)
Carbohydrates
16g
(5%)
Protein
5g
(10%)
Fat
8g
(12%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
0.5g
Monounsaturated Fat
2g
Trans Fat
0.2g
Cholesterol
21mg
(7%)
Sodium
746mg
(31%)
Potassium
376mg
(11%)
Fiber
3g
(12%)
Sugar
8g
(16%)
Vitamin A
13037IU
(261%)
Vitamin C
6mg
(7%)
Calcium
75mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 146
% Daily Value*
| Serving | 1bowl | |
| Calories | 146kcal | 7% |
| Carbohydrates | 16g | 5% |
| Protein | 5g | 10% |
| Fat | 8g | 12% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 21mg | 7% |
| Sodium | 746mg | 31% |
| Potassium | 376mg | 8% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
| Vitamin A | 13037IU | 261% |
| Vitamin C | 6mg | 7% |
| Calcium | 75mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.