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Easy 30-Minute Pumpkin Soup Recipe
4.8 from 18 votes

Easy 30-Minute Pumpkin Soup Recipe

🎃🙌🎉 Silky smooth, rich pumpkin flavor, and accidentally healthy!! Amazing depth of flavor for a FAST and EASY soup that’s hearty and comforting without being heavy!!

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4 servings
Calories: 360 kcal
Course: Soup
Cuisine: American

Ingredients

  • 3 to 4 tablespoons olive oil
  • 1 vidalia onion diced small, medium, sweet
  • 2 carrot peeled and sliced into thin rounds, medium
  • 2 to 3 cloves garlic finely minced or pressed
  • pumpkin puree 15-ounce can
  • 1 teaspoon kosher salt plus more to taste at the end
  • 1 teaspoon black pepper or to taste, freshly ground
  • 1 teaspoon ground ginger
  • ¾ teaspoon cinnamon
  • 3 to 4 cups water or as necessary (I use water, or vegetable stock
  • 2 bay leaf
  • 2 tablespoons maple syrup optional and to taste
  • 2 tablespoons honey optional and to taste
  • cream optional for drizzling, or half-and-half
  • pumpkin seeds optional for garnishing, toasted

Instructions

    Cup of Yum
  1. To a large Dutch oven or stockpot, add the oil, onions, carrots, and cook over medium-high heat for about 7 to 8 minutes, or until vegetables have softened and are lightly caramelized; stir intermittently.
  2. Add the garlic and cook for about 1 minute, or until fragrant.
  3. Add the pumpkin puree, salt, pepper, ginger, cinnamon, 3 cups of water/stock for thicker soup or 4 cups for a thinner soup (I recommend starting with 3 cups, you can always add more later), stir to combine, bring to a boil, and allow mixture to cook for about 3 to 4 minutes; stir intermittently.
  4. Transfer about half the mixture to the canister of a high-speed blender, cover, and blend on high power until smooth. Caution – Stop every 10 to 15 seconds to let the steam out. If you don’t know if your blender is capable of blending hot liquids, I recommend waiting until the mixture has cooled down a bit.
  5. Pour the smooth mixture that’s in the blender into a large bowl and repeat with the remaining chunky mixture that’s in the stockpot.
  6. Transfer the smooth mixtures back into stockpot, add the bay leaves, and cook over medium-high heat for about 5 minutes; stir intermittently.
  7. Taste the soup and optionally add maple syrup and/or honey, add more salt or pepper, more water/stock, more ginger, cinnamon, etc. Add everything to taste, as necessary.
  8. Remove bay leaves, ladle soup into bowls, optionally drizzle with cream or half-and-half, optionally garnish with pumpkin seeds, and serve immediately.

Notes

  • Storage: Soup will keep airtight in the fridge for up to 5 days or in the freezer for up to 3 months. 

Nutrition Information

Serving 1serving Calories 360kcal (18%) Carbohydrates 43g (14%) Protein 6g (12%) Fat 20g (31%) Saturated Fat 5g (25%) Polyunsaturated Fat 15g (88%) Cholesterol 10mg (3%) Sodium 759mg (32%) Fiber 8g (32%) Sugar 24g (48%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 360

% Daily Value*

Serving 1serving
Calories 360kcal 18%
Carbohydrates 43g 14%
Protein 6g 12%
Fat 20g 31%
Saturated Fat 5g 25%
Polyunsaturated Fat 15g 88%
Cholesterol 10mg 3%
Sodium 759mg 32%
Fiber 8g 32%
Sugar 24g 48%

* Percent Daily Values are based on a 2,000 calorie diet.