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Easy Pumpkin Soup
4.6 from 99 votes

Easy Pumpkin Soup

Easy Pumpkin Soup blends pumpkin puree with apple, garlic, and warm spices like cinnamon, nutmeg, and cloves for a comforting creamy soup. It is pureed smooth and enriched with coconut milk and maple syrup to balance savory and sweet notes. This soup is perfect for autumn or any occasion when a warming, rich, spiced dish is desired.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 6
Calories: 179 kcal
Course: Soup
Cuisine: American

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion chopped
  • 1 apple peeled, seeded, and chopped
  • 4 garlic minced, cloves
  • 1 bay leaf
  • 29 ounces pumpkin puree pure
  • 1 teaspoon ginger grated fresh
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon paprika
  • 1/8 teaspoon cloves ground
  • black pepper to taste, freshly ground
  • 4 cups vegetable broth
  • 2 tablespoons pure maple syrup
  • 1/2 cup coconut milk (can use heavy cream)
  • coconut milk garnish, drizzle, toasted pepitas
  • heavy cream
  • Pepitas

Instructions

    Cup of Yum
  1. In a large pot, heat the olive oil over medium high heat. Add the onion and apple; cook until soft, about 5 minutes. Add the garlic and bay leaf and cook for one more minute.
  2. Add the pumpkin, ginger, salt, cinnamon, nutmeg, paprika, cloves, pepper, and broth. Stir until well combined. Simmer on low for 10 minutes. Remove the bay leaf.
  3. Use an immersion blender to blend the soup in the pot until smooth. Stir in the coconut milk (or heavy cream) and maple syrup. Taste and season with additional salt and pepper, if necessary.
  4. Ladle the soup into bowls and top with a splash of coconut milk (or cream) and pepitas, if using. Serve warm.

Notes

  • Cool the soup completely before storing it in the refrigerator for up to 5 days or freezing for up to 3 months.
  • Garnish servings with toasted pepitas and a drizzle of coconut milk or cream for added texture and richness.

Nutrition Information

Calories 179kcal (9%) Carbohydrates 25g (8%) Protein 2g (4%) Fat 9g (14%) Saturated Fat 4g (20%) Fiber 5g (20%) Sugar 14g (28%) Vitamin C 9mg (10%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 179

% Daily Value*

Calories 179kcal 9%
Carbohydrates 25g 8%
Protein 2g 4%
Fat 9g 14%
Saturated Fat 4g 20%
Fiber 5g 20%
Sugar 14g 28%
Vitamin C 9mg 10%

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