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5.0 from 12 votes

Slow Cooker Pumpkin Soup

Easy slow cooker pumpkin soup is creamy, comforting, cozy, uses fresh or canned pumpkin, and is perfectly spiced to keep you warm all fall/winter! + It’s gluten-free, dairy-free, whole30, vegan, & freezes well!

Prep Time
10 mins
Cook Time
3 hrs 10 mins
Cool
10 mins
Total Time
3 hrs 55 mins
Servings: 4 to 6
Calories: 256 kcal
Course: Soup
Cuisine: American

Ingredients

  • 2 tablespoons of olive oil
  • 6 garlic cloves, halved and lightly crushed
  • 1 yellow onion, roughly chopped
  • 3 cups of rich vegetable broth
  • 2 pounds of pumpkin, peeled, seeds removed, and cubed
  • ¼ teaspoon of cinnamon
  • 1 teaspoon of paprika
  • 2 teaspoons of dry or fresh thyme
  • 1 teaspoon salt
  • ½ teaspoon of black pepper
  • 1 tablespoon of tomato paste
  • 1 (14-ounce) firm tofu, cubed
  • Parsley, chopped for garnish (optional)
  • crushed red pepper flakes, for garnish (optional)

Instructions

    Cup of Yum
  1. Turn your instant pot or slow cooker on to saute the garlic and onions.
  2. When hot, add the oil and garlic. When the garlic starts to lightly turn golden brown, add the onions. Mix well and cook until the onions become translucent and tender.
  3. To the onion garlic mixture, add the pumpkin, cinnamon, paprika, thyme, salt, and pepper. Mix well and cook for 30 seconds continuously mixing.
  4. Mix in the vegetable broth mixture, tomato paste, and tofu.
  5. Cover with the lid and slow cook on high for 3 hours and 30 minutes.
  6. When ready, carefully remove the lid and allow it to cool for 10 minutes. Using a ladle, transfer the soup into a blender pitcher and blend until completely smooth. You may need to work in batches if your blender pitcher is smaller. Alternatively, if you have an immersion blender, blend for 5 minutes until completely smooth like in the photo.
  7. When ready, serve hot or chilled. Top with parsley and red pepper flakes if using.

Notes

  • We saute the vegetables for the depth of flavor, but if you’re in a hurry, you can also add all the ingredients to the slow cooker and then cook. 
  • We saute the vegetables for the depth of flavor, but if you’re in a hurry, you can also add all the ingredients to the slow cooker and then cook. 
  • To adjust the thickness: Change how much liquid you add to the soup. If you like it thick, set aside some broth before blending the soup, then optionally add it back in incrementally, to your desired consistency.
  • To save prep time: Use pre-chopped pumpkin and/or pre-prepared ingredients like chopped onion, minced garlic, etc.
  • Be careful when blending: Hot soup causes steam to build up inside a blender, and blow the lid off the top if you aren’t careful. Hold the lid with a kitchen towel and lift it often (while not blending) to release steam.

Nutrition Information

Calories 256kcal (13%) Carbohydrates 29g (10%) Protein 12g (24%) Fat 12g (18%) Saturated Fat 2g (10%) Polyunsaturated Fat 4g Monounsaturated Fat 6g Sodium 1337mg (56%) Potassium 594mg (17%) Fiber 9g (36%) Sugar 11g (22%) Vitamin A 36121IU (722%) Vitamin C 17mg (19%) Calcium 208mg (21%) Iron 5mg (28%)

Nutrition Facts

Serving: 4to 6

Amount Per Serving

Calories 256

% Daily Value*

Calories 256kcal 13%
Carbohydrates 29g 10%
Protein 12g 24%
Fat 12g 18%
Saturated Fat 2g 10%
Polyunsaturated Fat 4g 24%
Monounsaturated Fat 6g 30%
Sodium 1337mg 56%
Potassium 594mg 13%
Fiber 9g 36%
Sugar 11g 22%
Vitamin A 36121IU 722%
Vitamin C 17mg 19%
Calcium 208mg 21%
Iron 5mg 28%

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