Creamy Pumpkin Soup (Easy, 35 Minutes)

When the weather turns cold, a bowl of pumpkin soup is pure comfort. This one is velvety and savory rather than sweet, with garlic, ginger and a little smoked paprika to give it depth.

You can use a fresh pumpkin, butternut squash or two cans of pumpkin puree, so it works all season long.

Why you will love this pumpkin soup

• Simple: sauté, simmer, blend.
• Creamy without cream: coconut milk does it (or use cream).
• Vegan friendly with olive oil.
• Freezer friendly for easy lunches.

Ingredients and swaps

• Pumpkin: sugar or pie pumpkins and butternut squash have sweet, dense flesh. Large carving pumpkins are watery and bland.
• Canned option: 2 cans (425 g / 15 oz each) of pure pumpkin puree, not pie filling. Reduce the simmer to 10 minutes.
• Ginger: brings warmth and freshness.
• Coconut milk: full-fat for the creamiest soup. Heavy cream also works.

How to make pumpkin soup

Soften the onion in oil, then add the garlic, ginger and spices for a minute.

Add the pumpkin cubes and stock, bring to a boil, and simmer for about 20 minutes, until the pumpkin is very tender when pierced.

Blend until completely smooth, stir in the coconut milk, and season. Serve with toasted pumpkin seeds and a swirl of coconut milk.

Tips for the best result

• Cut the pumpkin into even 2 to 3 cm cubes so it cooks evenly.
• Let the soup cool a few minutes before blending in a countertop blender, and do not fill it more than halfway.
• Too thick? Add stock. Too thin? Simmer uncovered for 5 minutes.
• A squeeze of lime or a little maple syrup can balance the flavor.

Easy variations

• Roasted: roast the pumpkin at 200°C (400°F) for 30 minutes first for a deeper flavor.
• Thai style: add 1 to 2 tbsp red curry paste with the garlic.
• Apple: add one chopped apple with the pumpkin.

What to serve with it

Crusty bread, grilled cheese, or a green salad.

Storage and reheating

Keeps 4 days in the fridge and 3 months in the freezer. Reheat gently and whisk before serving.

You might also like: Red Lentil Soup (Turkish Style, 35 Minutes) · Moroccan Chickpea Tagine with Sweet Potato (Vegan)

recipe card

Creamy Pumpkin Soup (Easy, 35 Minutes)

Smooth, savory pumpkin soup with garlic, ginger and coconut milk.

Tried & tested

Prep10 min

Cook25 min

Total35 min

Makes4 servings

CuisineAmerican

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Ingredients −

4

+ servings

• 2 tbsp olive oil or butter
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tsp grated fresh ginger
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp ground nutmeg
• 900 g (2 lb) pumpkin or butternut squash, peeled and cubed
• 4 cups (1 L) vegetable stock
• 1 tsp salt
• 1/2 cup (120 ml) coconut milk or cream
• Black pepper
• Toasted pumpkin seeds, to serve

Steps

1. Heat the oil in a large pot over medium heat. Cook the onion for 5 minutes.
2. Add the garlic, ginger, cumin, smoked paprika and nutmeg. Stir 1 minute.
3. Add the pumpkin, stock and salt. Bring to a boil.
4. Simmer for 20 minutes, until the pumpkin is very tender.
5. Blend until smooth.
6. Stir in the coconut milk, season with pepper, and serve topped with pumpkin seeds.

Calories250

Protein4 g

Carbs29 g

Fat15 g

Fiber5 g

Sodium820 mg

Nutrition per serving, estimated from standard ingredient data. It varies with brands and portions.

Cook's notes

• With canned pumpkin: use 2 cans (425 g each) and simmer only 10 minutes.