0 from 33 votes
Pumpkin Soup Recipe (Easy and Freezes Well)
A super easy and delicious creamy pumpkin soup recipe.
Prep Time
10 mins
Cook Time
10 mins
Additional Time
5 mins
Total Time
45 mins
Servings: 6
Calories: 156 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 Tbsp extra virgin olive oil
- 1 medium onion (or large, diced)
- 1 can organic pumpkin (or 2 cups/450 g of cooked fresh or frozen pumpkin, or half of a raw sugar pumpkin, peeled and cubed)
- 4 cups vegetable stock (or chicken stock)
- 2 medium potatoes (peeled and cut into chunks)
- ¼ tsp salt (to taste)
- ⅛ tsp pepper (to taste)
- ½ cup milk (optional)
- 1 Tbsp cream (optional-see instructions)
Instructions
- Add the onions to the hot oil in a pot, and sautè for a few minutes over medium high heat until they start to become translucent.
- Add your choice of pumpkin. I used baked, fresh pumpkin. Cook for a few minutes, then add the stock.
- Next, put potatoes into the pot. Stir and bring to a boil, then turn down to simmer about 20 minutes. The soup is ready when the potatoes are soft.
- Use an immersion blender to purée the soup (or put into a blender, but be careful as hot liquid can splash out). Process until the soup is a smooth and creamy consistency.
- Optional: Add the milk, if using. Ladle into bowls and serve hot with some crusty bread or savory scones. You can add a little cream and swirl it in for a pretty presentation.
- Or you can make dots of cream in a circle, in the bowl, then use a toothpick to drag through them in one constant direction to form a ring of hearts. Thicker cream works better than runny cream.
Cup of Yum
Notes
- Note: this recipe uses baked pumpkin, but feel free to use chunks of fresh or frozen, raw pumpkin if you desire.
- Remember, measurements are not critical in this recipe. Adjust to your liking (less liquid, or more vegetables for a thicker soup, more stock for a lighter soup).
- Nutrition facts are calculated with both milk and cream.
Nutrition Information
Serving
1 bowl
Calories
156kcal
(8%)
Carbohydrates
23g
(8%)
Protein
3g
(6%)
Fat
7g
(11%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Cholesterol
5mg
(2%)
Sodium
741mg
(31%)
Potassium
505mg
(14%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
11429IU
(229%)
Vitamin C
18mg
(20%)
Calcium
58mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 156
% Daily Value*
| Serving | 1 bowl | |
| Calories | 156kcal | 8% |
| Carbohydrates | 23g | 8% |
| Protein | 3g | 6% |
| Fat | 7g | 11% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 5mg | 2% |
| Sodium | 741mg | 31% |
| Potassium | 505mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 11429IU | 229% |
| Vitamin C | 18mg | 20% |
| Calcium | 58mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.