Quick & Creamy Pumpkin Soup
A wonderfully silky, low-calorie pumpkin soup that's bursting with comforting flavors and ready in under 30 minutes. Perfect for a healthy and satisfying meal.
For 4 servings
**Prepare Aromatics:** Dice the yellow onion finely and mince the garlic cloves.
**Sauté Aromatics:** Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté for 5-7 minutes until it softens and becomes translucent. Stir in the minced garlic and cook for another 1 minute until fragrant, being careful not to burn it.
**Combine & Simmer:** Add the canned pumpkin puree, vegetable broth, ground nutmeg, and ground cinnamon to the pot. Stir well to combine. Bring the mixture to a gentle simmer, then reduce the heat to low, cover the pot, and let it cook for 10-15 minutes to allow the flavors to meld.
**Blend Until Smooth:** Carefully transfer the hot soup to a blender (working in batches if necessary) or use an immersion blender directly in the pot. Blend until the soup is completely smooth and creamy. *Caution: When blending hot liquids, fill the blender jar only halfway, secure the lid, and start on the lowest speed, gradually increasing.*
**Season and Adjust:** Return the blended soup to the pot (if using a regular blender). Stir in 1/2 tsp kosher salt and 1/4 tsp freshly ground black pepper. Taste the soup and adjust seasonings as needed, adding more salt, pepper, or a pinch of cinnamon if desired. If the soup is too thick, add a splash more vegetable broth or water until it reaches your preferred consistency.
**Serve:** Ladle the hot pumpkin soup into individual bowls. Garnish each serving with a sprinkle of raw or lightly toasted pumpkin seeds before serving immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Toasting Pumpkin Seeds:** For extra crunch and flavor, lightly toast the pumpkin seeds in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until fragrant and slightly browned. Let them cool before garnishing.
- 2**Blending Safety:** Always be cautious when blending hot liquids. If using a regular blender, remove the center cap from the lid (or open the vent) and cover with a kitchen towel to allow steam to escape and prevent pressure buildup.
- 3**Adjusting Consistency:** If you prefer a thinner soup, gradually add more vegetable broth until it reaches your desired consistency. For a thicker soup, let it simmer uncovered for a few extra minutes to reduce slightly.
- 4**Flavor Boost:** For a deeper, richer flavor, consider roasting the onion and garlic before adding them to the pot. This caramelizes their natural sugars and adds a smoky note.
Adapt it for your goals.
Spicy Kick
Add a pinch of cayenne pepper or a dash of hot sauce along with the other spices for a warming, spicy kick.
Creamier TextureCreamier Texture
For an even richer, creamier soup, stir in 1/4 cup of full-fat coconut milk (for vegan) or heavy cream (dairy) after blending, just before serving.
Herbaceous NotesHerbaceous Notes
Incorporate fresh herbs like a sprig of fresh sage or thyme during the simmering stage, removing them before blending, or garnish with chopped fresh parsley or chives.
Why this is on our healthy list.
Rich in Vitamin A
Pumpkin is an excellent source of beta-carotene, which the body converts into Vitamin A, essential for vision, immune function, and skin health.
High in Fiber
The fiber content in pumpkin aids in digestion, promotes satiety, and helps regulate blood sugar levels, contributing to overall gut health.
Antioxidant Powerhouse
Pumpkin, along with garlic and onion, provides a good dose of antioxidants, which help protect the body's cells from damage caused by free radicals.
Frequently asked questions
Yes, you can! You'll need about 2-3 pounds of fresh pumpkin (like sugar pumpkin or butternut squash). Peel, deseed, cube, and roast it until tender before pureeing and using in place of canned pumpkin.
