There’s something magical about a warm bowl of pumpkin soup: the color, the smooth texture, and that comforting flavor that feels like a hug. Whether for a chilly evening or a festive starter, this soup brings warmth and nourishment. Plus, it’s flexible — you can make it vegetarian, dairy-free, or even lighter with tweaks.
Let’s dive in.
Ingredients (for ~4 servings)
- Fresh pumpkin (about 1 kg peeled & cubed) — or use canned Libby’s 100% Pure Pumpkin
- 2 tbsp extra virgin olive oil (California Olive Ranch)
- 1 medium onion, diced
- 2–3 garlic cloves, minced
- 1 medium carrot (optional), chopped
- 3 cups vegetable or chicken stock — Swanson Low Sodium Chicken Broth (or use vegetable broth)
- 1/2 cup heavy cream — Organic Valley Heavy Whipping Cream (or coconut/cashew cream for dairy-free)
- Salt & freshly ground pepper (to taste)
- 1/4 tsp ground nutmeg — McCormick Ground Nutmeg
- Pinch of cinnamon — McCormick Ground Cinnamon (optional)
- Smoked paprika (optional) — La Chinata Smoked Paprika
- Garnish: chopped herbs (parsley/chives), roasted pumpkin seeds — NOW Foods Pumpkin Seeds, croutons (search: Croutons)
Tools & Appliances
- Large soup pot / Dutch oven — Le Creuset Enameled Cast Iron Dutch Oven, 5.5 qt
- Chef’s knife — Victorinox Fibrox Pro Chef’s Knife, 8-inch
- Cutting board — John Boos Maple Cutting Board (search/results)
- Peeler — OXO Good Grips Y-Peeler (search)
- Immersion (hand) blender — Breville Control Grip Immersion Blender (search) (or) countertop blender — Vitamix 5200 Professional Blender
- Measuring cups & spoons — OXO Good Grips Measuring Cups & Spoons set (store)
- Whisk — OXO SteeL 9-Inch Whisk
- Ladle — OXO Good Grips Ladle (search)
- Wooden spoon / spatula — OXO Good Grips tools (search)
- Roasting sheet (if roasting pumpkin first) — Half Sheet Pan
- Fine mesh sieve (optional, for ultra-silky soup) — Fine Mesh Strainer
- Bowls, ladle & serving bowls — Soup Bowls Set (search)
Prep — step-by-step (Barney style)
- Gather tools and ingredients (links above).
- If using fresh pumpkin: cut in half, scoop out seeds (save seeds for roasting), peel, and cube ~2–3 cm. Use your chef’s knife and cutting board.
- Dice onion, mince garlic, chop carrot. Measure stock into a measuring cup and have cream ready.
- Preheat oven to 425°F (if roasting pumpkin first). Line a sheet pan with foil or parchment (search: parchment paper).
Cooking instructions (clear timings & temps)
Option A — Direct stovetop (quicker):
- Heat 2 tbsp olive oil in your Dutch oven over medium heat.
- Add diced onion; cook 3–4 minutes until translucent. Add garlic and carrot; cook 1 minute.
- Add pumpkin cubes and spices (nutmeg, cinnamon, smoked paprika). Stir 2–3 minutes.
- Pour in 3 cups stock (enough to cover). Bring to a boil, reduce to simmer, cover partially, and simmer 15–20 minutes until pumpkin is very soft.
- Use your immersion blender to purée until silky. (If using a Vitamix, blend in batches.)
- Stir in 1/2 cup heavy cream, warm gently (don’t boil). Taste and adjust salt/pepper.
Option B — Roast first (deeper flavor):
- Toss pumpkin cubes with oil, salt, pepper; spread on sheet pan. Roast at 425°F for 20–30 minutes until caramelized at edges.
- Transfer roasted pumpkin to pot and follow steps 4–6 above, using stock to deglaze the pan if desired.
Finishing touches & tips
- If texture needs smoothing, press through a fine mesh strainer.
- For dairy-free: swap cream with canned coconut cream (search: coconut cream).
- Add a drizzle of high-quality finishing oil for flair: extra virgin olive oil or truffle oil (optional).
Serving & Garnish
Ladle hot soup into bowls. Top with:
- A swirl of cream or coconut cream (Organic Valley Heavy Whipping Cream or canned coconut cream).
- Toasted pumpkin seeds — NOW Foods Pumpkin Seeds.
- Fresh herbs (parsley or chives).
- Croutons (search: Croutons).
- Sprinkle of La Chinata Smoked Paprika or cracked pepper.
Serve with crusty bread, garlic toast, or a grilled cheese for a cozy meal.
Variations & pro tips
- Vegan: Coconut cream instead of heavy cream; use vegetable stock. (coconut cream on Amazon)
- Richer: Add a spoon of mascarpone or cream cheese. (Mascarpone)
- Spicy: Add a pinch of cayenne or chili flakes. (red pepper flakes)
- Ultra-smooth: After blending, press through a fine mesh sieve.
- Make-ahead: Keeps 3–4 days refrigerated; freeze up to 2–3 months in airtight containers.
Nutrition (approx. per serving, 4 servings)
| Item | Estimate |
|---|---|
| Calories | ~280 kcal |
| Protein | ~7–9 g |
| Fat | ~10–12 g |
| Carbs | ~30–35 g |
| Fiber | ~6–7 g |
| Sugar | ~8–10 g |
(Values vary by brand/ingredients. If you want a precise nutritional table using the exact products above I can calculate it.)
FAQ
Q: Can I use canned pumpkin?
Yes — use Libby’s 100% Pure Pumpkin (not pie filling).
Q: How long will leftovers last?
3–4 days in fridge; 2–3 months frozen.
Q: My blender or immersion blender splashes hot soup — tips?
Use low speed; if using countertop blender, blend in small batches and vent the lid (cover with towel).
Q: How long will leftovers last?
A: In the fridge: 3–4 days. In the freezer: up to 2–3 months. Thaw in fridge and reheat gently.
Q: Can I skip blending and keep it chunky?
A: Yes — if you like texture, mash some bits, but for “creamy” it blends best.
Q: What if I don’t have fresh pumpkin?
A: Use canned pumpkin purée (pure pumpkin, no pie spices) as a shortcut.
Q: Can I make it lighter / lower calorie?
A: Use low-fat milk / non-dairy milk instead of heavy cream, reduce oil.
Q: My soup is too thick / too thin — fix?
A: Too thick → add stock or water gradually. Too thin → simmer uncovered to reduce.
Wrap-Up & Final Thoughts
This Creamy Pumpkin Soup brings together simplicity and elegance — warm, flavorful, and adaptable. With just a handful of ingredients and the right tools, you create something comforting and nourishing.
Fun fact: The vivid orange hue comes from carotenoids (like beta-carotene) in pumpkin — which our bodies convert into vitamin A. That’s why pumpkin soups are not only delicious but good for your eyes and immune system!
If you like, I can also provide you a spicy version, coconut version, or one with beans/lentils. Just say the word.
Happy cooking — may your kitchen smell of autumn and your bowl be warm.
Affiliate Disclosure
This post contains affiliate links. If you make a purchase through these links, I may earn a small commission at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases. This helps support the content I create so I can keep sharing more delicious recipes and helpful kitchen guides. Thank you for your support! 💛
