This Pumpkin Soup recipe is quick to make for lunch or dinner. Made with canned pumpkin, it’s light, flavorful and so delicious!
We often see pumpkin dessert recipes everyone online in the fall, but let’s not forget about savory pumpkin recipes!
This creamy pumpkin soup is easy to whip for a healthy meal to serve your family. It takes less than 30 minutes to make with not much effort. I love simple recipes especially when I’m hungry and want to eat ASAP!
To make this fall soup recipe, you’ll need these ingredients.
Note – the recipe card with the measurements and full instructions is found at the bottom of this post.
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- Extra virgin olive oil
- Large onion – I like the sweet onions for their milder flavor
- Pumpkin Purée – NOT pumpkin pie filling. This is important! Use the regular canned pumpkin.
- Fresh thyme
- Salt and pepper
- Ground ginger
- Chicken broth
- Heavy cream – In Canada, this is known as “whipping cream”. You want a cream with a higher milk fat so it makes it extra creamy.
- Maple syrup – I love using the real stuff! Maple Lifestyle makes an amazing maple syrup.
- Pepitas – These are pumpkin seeds that you can use for garnish if you like. If you don’t have them, it won’t make or break the recipe.
- Fresh parsley – Totally optional and only for garnish.
How to Make
1. In a large pot, add the olive oil and onions. Cook the onions on medium-high heat for 5 minutes, or until translucent.
2. Reduce the heat to medium and add garlic and cook for 1 to 2 minutes.
3. Stir in the pumpkin puree, thyme, salt, pepper and ginger. Cook for 1 to 2 minutes.
4. Add in the chicken broth and simmer for 15 minutes, stirring occasionally.
5. Stir in the heavy cream and maple syrup. Blend with an immersion blender until smooth.
6. Serve warm with pepitas, chopped parsley and freshly ground black pepper.
Helpful Kitchen Tools
These kitchen tools will help you make this recipe.
- Immersion blender – This handy tool will make blending the soup into a velvety smooth mixture. If you don’t have one, you can use a blender, but work in batches.
- Garlic press – I use this tool pretty much every day in the kitchen (huge garlic lover here!). It makes mincing garlic almost effortless.
- Dutch oven – I have this pot and love it for soups! Great quality without the huge price tag.
If you have any leftover soup, allow it to come to room temperature. Then you can pour it into covered containers and store in the fridge. I recommend eating it within 3 days for optimal taste and freshness.
To reheat, simply microwave or heat on the stovetop.
Can I Freeze this Soup?
Yes, you can freeze it! Again, let the soup come to room temperature before storing in freezer safe containers or plastic freezer bags.
When you are ready to eat, thaw it in the fridge for 24 hours.
If you find it really thick, add a bit of extra water until you reach your desired consistency.
Is Pumpkin Soup healthy?
Pumpkins are loaded with vitamins, antioxidants and minerals and have many nutrition benefits.
This soup is made with fresh ingredients and sweetened naturally with maple syrup. You can use lower sodium chicken broth to keep the sodium levels down if you like.
I like to use cream in my pumpkin soup which is higher calories, but you could opt for something with less fat like Greek yogurt or a cream with less milk fat.
What to Dunk in Pumpkin Soup
- Slices of a baguette
- Buttered toast
- Soda crackers
- Dinner rolls
- Crusty bread
- Tea biscuits
What to Serve with this Soup
- Tossed salad
- Turkey or chicken sandwich
- Veggie sides (like Roasted Root Veggies or Air Fryer Asparagus)
- Impossible Cheeseburger Pie
Savory Pumpkin Recipes
If you make the recipe, rate it on the recipe card below and tag me on Instagram and use #simplystacie. I like sharing the photos on my Instagram stories!
- 1 tablespoon extra virgin olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 (14oz) can pumpkin puree (1 3/4 cup)
- 1 teaspoon fresh thyme, removed from stems
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon ground ginger
- 2 (14oz) cans chicken broth (1 3/4 cup)
- 1/2 cup heavy cream
- 1 tablespoon maple syrup
- 1 tablespoon pepitas (pumpkin seeds), for garnish
- 1 teaspoon fresh parsley, chopped, for garnish
- In a large pot, add the olive oil and onions. Cook the onions on medium-high heat for 5 minutes, or until translucent.
- Reduce the heat to medium and add garlic and cook for 1 to 2 minutes.
- Stir in the pumpkin puree, thyme, salt, pepper and ginger. Cook for 1 to 2 minutes.
- Add in the chicken broth and simmer for 15 minutes, stirring occasionally.
- Stir in the heavy cream and maple syrup. Blend with an immersion blender until smooth.
- Serve warm with pepitas, chopped parsley and freshly ground black pepper.
If you do not have an immersion blender, you can blend the soup in a blender in small batches.
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Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 196Total Fat: 15gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 35mgSodium: 509mgCarbohydrates: 14gFiber: 2gSugar: 8gProtein: 3g