This creamy pumpkin soup is a healthy fall-inspired recipe. You’ll want to prepare a big batch during the holidays to serve as a warm appetizer or for meal planning throughout the week.
Jessica’s Recipe Science
- Roasting fresh pumpkin enhances flavor through the Maillard Reaction at 300°F. Place cut sides down for best results.
- Add apples to the soup to add depth. The malic acid balances sweetness and enhances the pumpkin’s flavor.
- Add heavy cream for a velvety texture. Its 36% fat adds richness and traps air when pureed, enhancing the creamy consistency.
Featured Comment 6
“Those who used to turn their noses up at the thought of squash soup are now asking for it!”—Sage
Why It Works
Pumpkins aren’t just for making jack-o’-lanterns! Their bright orange flesh is packed with nutrients and makes an excellent soup base. The starchy flesh has a neutral flavor with a hint of sweetness. I roast them first to caramelize the natural sugars and to develop more flavors. Plus, once out of the oven, it’s much easier to scoop out the flesh.
To enhance the soup taste, I add sauteed fruits and vegetables. And to create a velvety texture, I use an immersion blender to puree everything right in the pot. A combination of herbs and spices creates a beautiful aroma. Pumpkin soup is the perfect appetizer for those chilly nights. You can even make the recipe in advance and just warm up a bowl to enjoy all week long.
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Ingredients You’ll Need
- Pumpkin: Sugar Pie pumpkins have a mild flavor, a hint of sweetness, and a creamy texture when processed. I use them to make homemade pumpkin puree. Their petite size makes them easy to cut and shortens their roasting time to about 30 minutes. Grab two pumpkins that are about 1 ½ to 1 ¾ pounds each. This size will yield about 4 cups of flesh.
- Apples: When in season, I gravitate towards Fuji or Honeycrisp because they’re very sweet, juicy, and tart.
- Vegetables: Sauté onions and garlic in olive oil to add savory flavor and aroma.
- Herbs: Fresh or dried thyme and rosemary add an herbaceous aroma to the soup.
- Liquid: Add vegetable broth or stock to simmer the apples and adjust the soup’s consistency.
- Cream: Use at least 36% fat for satisfying richness. The extra milk fat will create a velvety consistency.
- Spices: Pumpkin puree can taste bland on its own. I add a 5-ingredient spice blend of cinnamon, ginger, nutmeg, allspice, and cloves to add warm baked notes, without it tasting like dessert.
See the recipe card below for all ingredients and measurements (US and metric).
Ingredient Substitutions
This easy pumpkin soup recipe is simple to customize! Try these tasty options:
- Pumpkin Swaps: You can use other types of edible pumpkins like kabocha squash, although their lighter-colored flesh will change the soup’s appearance. To make this recipe year-round, you can even make roasted whole butternut squash
- Canned Pumpkin: Add 4 cups of canned pumpkin puree. Do not use the sweetened pumpkin pie filling.
- Apple Options: Use other types of apple, like Gala, Pink Lady, Envy, or Braeburn. For a more sour taste, use Granny Smith.
- Spice Swaps: Store-bought pumpkin pie spice is convenient, but I like to make a big batch of homemade pumpkin pie spice to keep in my pantry for fall and winter. Add curry powder for a deeper spice flavor and an Asian twist, or pure maple syrup for a sweeter taste.
- Herbs: Add lavender, tarragon, oregano, basil, or chives.
- Make It Vegan: Use canned coconut milk instead of heavy cream.
How to Make Pumpkin Soup
Step 1: Preheat the Oven
Place your oven rack in the center and preheat to 400ºF (204ºC). To make cleanup easier, line a large baking sheet with parchment paper or foil. Then, drizzle on a tablespoon of olive oil and use a paper towel to spread it evenly across the surface. Now you’re all set!
Step 2: Prepare the Pumpkins
Cutting a pumpkin is very simple. Use a sharp chef’s knife to trim off the tough fibrous stem. Carefully use rocking motions to cut straight down into the gourd lengthwise. This process will create two halves. Scoop out the seeds, but don’t throw them away! You can make my roasted pumpkin seed recipe with olive oil, salt, and black pepper for a healthy snack or as a garnish.
Step 3: Roast the Pumpkins
Fresh pumpkins have a mild flavor that can be bland when simmered in stock. To enhance this flavor, I roast pumpkin halves in a 400ºF oven to tenderize the flesh and brown the cut sides. Brushing with olive oil and seasoning with salt deepens the savory notes.
The Maillard Reaction at around 300ºF creates new flavors as the surface browns. For the best results, place the cut sides down on the hot pan and roast for about 30 minutes, or until a knife easily pierces the skin.
Expert Tip: The Maillard Browning on the surface adds caramelized flavors, making the meat sweeter without adding sugar.
Step 4: Remove the Flesh
Let the pumpkins cool slightly until they’re easy to handle. Then, scoop out the flesh into a bowl—you should get about 4 cups.
Step 5: Cook the Vegetables
I find a Dutch oven or large, heavy-bottomed pot works well to make the soup. To build a more exciting flavor base, I add plenty of aromatics. Sauté diced onions in olive oil until translucent.
This process brings the sugars to the surface, elevating the allium’s sweetness. Briefly cook minced garlic, chopped thyme, and rosemary in hot oil to extract fat-soluble flavors.
Step 6: Cook the Apples
Apples are a surprise element in pumpkin soup. I learned this ingredient trick in culinary school to add depth of flavor. Chop the fruit, sauté it, and simmer it in vegetable stock until tender. This process makes it easier to blend. I also like how the skin provides more nutrients and fiber.
Ingredient Chemistry: The malic acid in the fruit helps to balance the sweetness and enhance the pumpkin flavor.
Step 7: Puree the Soup
Once you add the roasted pumpkin and vegetable stock to the pot, puree until smooth and homogeneous. I use a handheld immersion blender to break down the ingredients and create a thick, creamy soup consistency.
To finish the soup, add in heavy cream, cinnamon, ginger, nutmeg, cloves, and allspice, then puree until smooth. When the cream is pureed into the pumpkin, the fat traps more air into the soup. The texture is hearty but not too thick. You can always adjust the consistency with more vegetable stock.
Tips for Perfect Execution: Hold the immersion blender perpendicular to the bottom of the pot and move in circular motions. This technique will prevent the hot soup from splattering. Alternatively, use a countertop blender and process in batches.
Step 8: To Serve
Before serving, gently reheat the soup over medium-low heat, stirring it occasionally. For a beautiful touch, finish with a drizzle of cream, a sprinkle of black pepper, and a few fresh thyme leaves. Add roasted pumpkin seeds for extra crunch!
Frequently Asked Questions
Use the tender and starchy flesh. Roasting the pumpkin halves makes it easy to scoop out the meat from the fibrous skin. This method adds more caramelized flavors than just peeling, cutting, and cooking on the stovetop.
Yes, you can make the soup with canned pumpkin (not pie filling) for convenience. Measure out 4 cups for the recipe.
To make the recipe vegan, use unsweetened canned coconut milk with a similar consistency. Mix the coconut milk well before using it. The cream typically floats to the top, separating from the liquid below.
Yes, after sautéing the apples, you can puree everything in a countertop blender. Work in batches, and don’t fill the cup more than halfway. The soup will be hot, so remove the lid and place a towel over it to prevent splashing. Add the soup to the pot and stir in the heavy cream and spices.
Absolutely! Because the recipe includes lots of fresh fruits and vegetables, each serving is packed with flavonoids like beta-carotene and lutein in the orange flesh. It also has soluble and insoluble fiber (from the apple skin). There are various health benefits of pumpkin; it is high in potassium, rich in magnesium, and a good source of vitamin C.
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If you tried this Pumpkin Soup Recipe, please leave a 🌟 star rating and let me know how it went in the 📝 comments below!
Pumpkin Soup
Ingredients
- ¼ cup extra-virgin olive oil, divided
- 3 pounds sugar pie pumpkins, about 2 pumpkins
- ¾ teaspoon kosher salt, plus more for seasoning
- 1 cup yellow onion, ¼" dice
- 1 tablespoon minced garlic
- 1 ½ teaspoon chopped thyme, or ½ teaspoon dried thyme
- 1 teaspoon chopped rosemary, or ¼ teaspoon dried
- 1 cup fuji or honeycrisp apple, ½" dice
- ¼ teaspoon black pepper
- 4 cups unsalted vegetable stock, or broth, divided
- ½ cup heavy whipping cream
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- ⅛ teaspoon ground nutmeg
- ⅛ teaspoon ground cloves
- ⅛ teaspoon ground allspice
Instructions
- Heat the Oven – Set the oven rack to the center position and preheat to 400ºF (204ºC). Line a large baking sheet with parchment paper or foil. Grease with 1 tablespoon of olive oil, using a paper towel to spread evenly. Set aside.
- Prepare the Pumpkins – Wash and thoroughly dry the pumpkins. Place them on a sturdy cutting board. Use a chef’s knife to remove the stem, then cut it in half lengthwise. Use a large spoon to remove the seeds. If desired, wash, separate, and dry the seeds for roasting later.
- Roast the Pumpkins – Brush the flesh of the pumpkin halves with about 2 tablespoons of olive oil. Lightly sprinkle with salt. Place the pumpkin cut-side down and evenly spaced on the baking sheet.Roast until a knife can easily pierce into the flesh, about 30 to 35 minutes depending on the size.
- Remove the Flesh – Allow the pumpkins to cool until easy to handle. Scoop out the flesh into a bowl, it should yield about 4 cups of flesh.
- Cook the Vegetables – In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the onions and saute until fragrant and translucent, about 3 to 4 minutes. Add minced garlic, thyme, and rosemary, saute for 30 seconds.
- Cook the Apples – Add the apples and saute for 5 minutes. Add 2 cups of vegetable stock, ¾ teaspoon salt, and pepper. Bring to a boil, then reduce to a simmer. Cover and cook until the apples are soft and tender, about 5 to 7 minutes. Turn off the heat.
- Puree the Soup – Add the roasted pumpkin flesh and 2 cups of vegetable stock. Using a hand immersion blender, puree until smooth. Alternatively, process in a blender.Add the heavy cream, cinnamon, ginger, nutmeg, cloves, and allspice, then puree until smooth. Add more vegetable stock if needed to thin. Season to taste with salt and pepper.
- To Serve – Before serving, reheat the soup over medium-low heat, stirring occasionally. Garnish with a drizzle of cream, black pepper, and thyme leaves.
Recipe Video
Notes
- Recipe Yield: About 6 cups
- Serving Size: 1 cup
- Using Pumpkin Pie Spice: Substitute cinnamon, ginger, nutmeg, allspice, and cloves for store-bought pumpkin pie spice or homemade blend.
- Pumpkin Substitutes: Kabocha squash or butternut squash.
- Using Canned Pumpkin: Use 4 cups of canned pumpkin puree (not pumpkin pie filling).
- Make it Vegan: Substitute unsweetened canned coconut milk for the heavy cream.
Nutrition Facts
Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.
Sage says
When making for a meat lover, I add some cooked ground mild italian sausage in after I puree it, I don’t add cream if I use sausage because it gets too heavy tasting, but I will add in a leaf or two of fresh sage if I can’t taste the sage in the sausage. Then serve with freshly grated nutmeg on top and a dollop of sour cream. Those who used to turn their noses up at the thought of “squash soup” are now asking for it!
Jessica Gavin says
I love the idea of adding sausage and sage to the soup. I will have to try that next time!
Ann Seipel says
I love Pumpkin Soup but would like to use canned pumpkin–sorry! If I do that with this recipe, how much pumpkin would it take? Love your posts!!
Jessica Gavin says
No problem, substitute with 4 cups of canned pumpkin puree
Vicki Force says
Is there a substitute for the fresh pumpkin?
Jessica Gavin says
Yes, you can use 4 cups of canned pumpkin puree.