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4.6 from 99 votes

Easy Pumpkin Soup

This easy, delicious, and creamy Pumpkin Soup is filled with fresh flavors and warm spices. It is the perfect soup for a quick and easy fall meal or a great addition to any holiday menu.

Prep Time
10 mins
Cook Time
10 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 cloves, minced
  • 1 bay leaf
  • 29 ounces pure pumpkin puree
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon paprika
  • 1/8 teaspoon ground cloves
  • Freshly ground black pepper, to taste
  • 4 cups vegetable broth
  • 2 tablespoons pure maple syrup
  • 1/2 cup coconut milk (can use heavy cream)
  • Garnish: drizzle of coconut milk or heavy cream and toasted 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 completely and pour into a container. Store in refrigerator for up to 5 days or freeze for up to 3 months.

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: 6Serving

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.