0 from 57 votes
Creamy Pumpkin Soup
An easy, creamy pumpkin soup recipe with apple, onion, and savory seasonings. A perfect hearty meal for chilly fall evenings!
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 8 servings
Calories: 176 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 1 small onion diced
- 2 Granny Smith apples peeled, cored and diced
- ½ teaspoon kosher salt
- 6 cups vegetable stock
- ⅔ cups natural no sugar added applesauce
- ½ teaspoon ground white pepper
- ½ teaspoon ground sage
- ½ teaspoon dried thyme
- ¼ teaspoon ground nutmeg
- 30 ounces canned pumpkin
- 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.
Cup of Yum
Notes
- Applesauce: Be sure to use unsweetened applesauce or else the soup will be too sweet.
- White Pepper: White pepper has a distinctive flavor that’s sharper and brighter than your everyday black pepper, and it pairs well with earthy flavors like pumpkin. Although you can use black or pink pepper, I recommend using white pepper in this soup.
- Heavy Cream: You can substitute yogurt, coconut milk, or half-and-half.
- Garnish Recommendations: Pumpkin seeds, dried apple slices, fresh sage (plain or fried), or homemade croutons.
- Serving Suggestions: Serve with Cheddar Bay Biscuits, Shaved Brussels Sprout Salad, or Homemade Cornbread. Pumpkin soup is also great with a classic grilled cheese sandwich!
- Storage: The pumpkin soup can be kept in an airtight container in the refrigerator for up to 5 days.
- Freezing Instructions: The pumpkin soup can be frozen in an airtight container (or freezer bag) for up to 2 months. Thaw in the refrigerator overnight then reheat on the stovetop over low heat or in the microwave stirring halfway through the heating time.
Nutrition Information
Calories
176kcal
(9%)
Carbohydrates
28g
(9%)
Protein
2g
(4%)
Fat
8g
(12%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
20mg
(7%)
Sodium
865mg
(36%)
Potassium
324mg
(9%)
Fiber
5g
(20%)
Sugar
19g
(38%)
Vitamin A
17173IU
(343%)
Vitamin C
8mg
(9%)
Calcium
52mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
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.