I recently prepared a hearty Pumpkin Soup filled with flavor. I combined pumpkin puree, garlic, and a touch of coconut milk with cinnamon and nutmeg, crafting a bowl of rich, savory goodness. This healthy comfort food is a simple recipe perfect for meal prep that promises smiles around the table.

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I’ve always had a soft spot for recipes that feel both simple and satisfying, and this easy pumpkin soup totally fits the bill. I was making dinner one hectic night and decided to experiment with flavors, and what came out was a mind-blowing mix of sweet and savory.

I start with 4 cups of pumpkin puree, add a chopped medium onion, and toss in 2 cloves of minced garlic to bring in that subtle zing. To make the base, I use either vegetable or chicken broth (3 cups), which really ties everything together.

A splash of coconut milk or heavy cream gives it a rich texture, and a dash of olive oil plus a sprinkle of ground cinnamon and ground nutmeg introduces an unexpected twist. I usually finish it off with a pinch of salt, pepper, and sometimes red pepper flakes if I feel like getting adventurous.

This soup is perfect for when you need a little boost in the colder months and can easily be made ahead for later.

Why I Like this Recipe

I really like this recipe for a few reasons. First, it’s super easy to whip up even when I’m in a rush and I don’t wanna spend hours in the kitchen. Second, the warmth and comfort from the mix of pumpkin, cinnamon, and nutmeg makes me feel cozy on chilly days, and it kind of reminds me of fall memories. Third, I appreciate how healthy it is compared to other soups, and the fact that I can make a big batch for meal prep really saves me time during busy weeks. And finally, the blend of savory onions and garlic with a hint of sweetness from the pumpkin and cream makes every spoonful a flavor adventure that keeps me coming back for more.

This pumpkin soup is pretty awesome because it’s quick to make and it tastes really great. Its kinda like the perfect comfort food for when it gets cold out, and even if you don’t have a lot of time, you can still put it together without too much hassle. I love that I can make it from scratch and then just heat it up later in the week, which is a game changer for those days when I have a lot going on. Even though it’s simple, it still feels special when I’m enjoying a warm bowl on a damp day.

Ingredients

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Pumpkin puree: Rich source of fiber and vitamins, adds natural sweetness and smooth texture.
Onion: Provides essential flavor along with healthy antioxidants and a bit of fiber.
Garlic: Packs a punch of taste while boosting immunity and supporting heart health.
Coconut milk: Creamy and lightly sweet, brings richness with healthy, satisfying fats.
Broth: Ties all flavors together, offering hydration, umami depth and cozy warmth.
Spices: Cinnamon and nutmeg introduce warm aromas and an extra layer of complexity.
Optional extras: Red pepper flakes or sage add extra spice and a hint of earthiness.
Herbs: Fresh herbs crown the dish, giving a burst of flavor and vibrant freshness.

Ingredient Quantities

4 cups pumpkin puree

1 medium onion, chopped

2 cloves garlic, minced

3 cups vegetable or chicken broth

1 cup coconut milk or heavy cream

1 tbsp olive oil

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

Salt, to taste

Pepper, to taste

Optional red pepper flakes or fresh sage for extra flavor

How to Make this

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1. Heat 1 tbsp olive oil in a big pot over medium heat and add the chopped onion. Let it cook until soft and kinda golden, about 4-5 minutes.

2. Toss in the 2 minced garlic cloves and cook for another minute, stirring so it doesnt burn.

3. Stir in the 4 cups pumpkin puree and mix well with the onions and garlic.

4. Pour in 3 cups of your chosen vegetable or chicken broth, stirring everything together.

5. Add 1/2 tsp ground cinnamon and 1/4 tsp ground nutmeg then add salt and pepper to taste.

6. If you like a bit of heat or extra flavor, sprinkle in some red pepper flakes or toss in a few fresh sage leaves at this point.

7. Bring the soup to a simmer and let it bubble gently for about 15-20 minutes so the flavors meld.

8. Stir in 1 cup of coconut milk (or heavy cream) and give it another quick stir.

9. If you prefer a smooth soup, let it cool a bit then blend carefully in a blender until smooth.

10. Serve hot and enjoy! Its great for meal prep too as you can reheat it all week through.

Equipment Needed

1. A large pot or Dutch oven
2. A stove or cooktop for heating the pot
3. A sharp knife for chopping the onion and garlic
4. A cutting board for safe chopping
5. Measuring cups for the pumpkin puree, broth, and coconut milk
6. Measuring spoons for the spices like cinnamon and nutmeg
7. A wooden spoon or spatula for stirring the soup
8. A blender if you want to make the soup smooth
9. A ladle for serving the soup

FAQ

Can I use roasted fresh pumpkin instead of puree? Yes, you can use fresh pumpkin but you need to peel, roast, and pure it first; the flavor will be a bit different tho.

Can this recipe be made vegan? Definitely, just use vegetable broth and coconut milk instead of chicken broth and heavy cream.

How do I store leftovers? Put the soup in an airtight container and keep it in the fridge for 3-4 days; for longer storage, freeze it for up to 2-3 months, though the texture might change a little.

Can I adjust the spice level? Sure, if you like a little heat, add red pepper flakes or a pinch of extra nutmeg; if you prefer it milder, just stick to the cinnamon and nutmeg measured in the recipe.

What if I dont have heavy cream? No worries use coconut milk, its a great substitute that gives the soup a nice creamy texture and a hint of tropical flavor.

Easy Pumpkin Soup Recipe Substitutions and Variations

Instead of using pumpkin puree, you can substitute butternut squash puree if you can’t find pumpkin easily.
If you don’t have a medium onion, try using one small yellow onion or even a couple of shallots for a milder taste.
For garlic, if you’re out of fresh cloves, a teaspoon of garlic powder can work pretty well.
If you don’t have vegetable or chicken broth, you might use water with a bouillon cube to get that savory flavor.
Instead of olive oil, you can use a bit of butter which adds a rich flavor to the soup.

Pro Tips

1. When blending, let the soup cool a bit first because piping hot soup in a blender can be really dangerous and sometimes makes a big mess if it steams up too fast.
2. Try using roasted pumpkin seeds as a garnish to add extra crunch and a toasty flavor, it gives the soup a nice texture contrast.
3. Taste your soup after blending because sometimes the added cream or coconut milk mellows the spices and you might need to add a little more salt or pepper.
4. If you wanna switch it up a bit, experiment with different spices like smoked paprika or even a tiny bit of cayenne to give it a different kick each time you make it.

Easy Pumpkin Soup Recipe

Recipe by James Level

0.0 from 0 votes

Servings

servings

Calories

200

kcal

Equipment: 1. A large pot or Dutch oven
2. A stove or cooktop for heating the pot
3. A sharp knife for chopping the onion and garlic
4. A cutting board for safe chopping
5. Measuring cups for the pumpkin puree, broth, and coconut milk
6. Measuring spoons for the spices like cinnamon and nutmeg
7. A wooden spoon or spatula for stirring the soup
8. A blender if you want to make the soup smooth
9. A ladle for serving the soup

Ingredients

4 cups pumpkin puree
1 medium onion, chopped
2 cloves garlic, minced
3 cups vegetable or chicken broth
1 cup coconut milk or heavy cream
1 tbsp olive oil
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
Salt, to taste
Pepper, to taste
Optional red pepper flakes or fresh sage for extra flavor

Directions

Heat 1 tbsp olive oil in a big pot over medium heat and add the chopped onion. Let it cook until soft and kinda golden, about 4-5 minutes.
Toss in the 2 minced garlic cloves and cook for another minute, stirring so it doesnt burn.
Stir in the 4 cups pumpkin puree and mix well with the onions and garlic.
Pour in 3 cups of your chosen vegetable or chicken broth, stirring everything together.
Add 1/2 tsp ground cinnamon and 1/4 tsp ground nutmeg then add salt and pepper to taste.
If you like a bit of heat or extra flavor, sprinkle in some red pepper flakes or toss in a few fresh sage leaves at this point.
Bring the soup to a simmer and let it bubble gently for about 15-20 minutes so the flavors meld.
Stir in 1 cup of coconut milk (or heavy cream) and give it another quick stir.
If you prefer a smooth soup, let it cool a bit then blend carefully in a blender until smooth.
Serve hot and enjoy! Its great for meal prep too as you can reheat it all week through.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

Serving Size: 300g
Total number of serves: 6
Calories: 200kcal
Fat: 10g
Saturated Fat: 6g
Trans Fat: 0g
Polyunsaturated: 1g
Monounsaturated: 3g
Cholesterol: 10mg
Sodium: 700mg
Potassium: 600mg
Carbohydrates: 25g
Fiber: 5g
Sugar: 10g
Protein: 5g
Vitamin A: 3500IU
Vitamin C: 15mg
Calcium: 80mg
Iron: 1.5mg

Easy Pumpkin Soup Recipe

Why I Like this Recipe

Ingredients

Ingredient Quantities

How to Make this

Equipment Needed

FAQ

Easy Pumpkin Soup Recipe Substitutions and Variations

Pro Tips