An easy and creamy pumpkin soup using canned pumpkin
A few years ago, just days before Thanksgiving, we had a sudden urge to bake pumpkin bread. We went to the grocery store only to discover that nearly everyone else had the same idea. After visiting several stores and finding no canned pumpkin, we made apple cake instead — a perfectly good substitute, but not the pumpkin bread we wanted.
That experience taught us to stock up on canned pumpkin puree as soon as fall begins. While fresh pumpkin is ideal for some recipes, canned pumpkin puree is convenient and reliable for baking and quick savory dishes. We often use canned pumpkin to make pies, breads, and this creamy pumpkin soup that is rich in autumn flavour and simple to prepare.
This easy pumpkin soup is smooth, comforting and fast to make. It balances warm spices with savory stock and a touch of cream. It’s a favourite when we want a cozy, seasonal meal without spending a long time in the kitchen. If you enjoy pumpkin flavours, this soup is worth trying — it’s forgiving, adaptable, and can be made dairy-free or vegan with a couple of simple swaps.
Helpful hints
Pumpkin puree and pumpkin pie filling are not the same thing.
For this recipe use plain pumpkin puree from a can. Pumpkin pie filling is pre-sweetened and spiced for desserts; it will make the soup taste overly sweet and cloying. Pumpkin puree should contain only pumpkin or a blend of winter squash and pumpkin, without added sugars or spices. Choosing the correct product keeps the soup balanced and savoury.
Chop your potatoes very small so they cook quickly.
Cut the potato into small dice so it cooks through in the recommended time. The cooking time is largely to cook the potato and to let the flavours meld, so smaller pieces shorten soup time and ensure a smoother final texture after blending.
The best way to freeze soup.
Freezer bags laid flat are the most space-efficient and practical solution we’ve found for storing soup. Portion the soup into appropriately sized freezer bags, seal, and lay flat on a tray to freeze. Once solid, bags can be stored upright to save space and make them easy to find.
Make a vegan version of this easy pumpkin soup.
To make this recipe vegan, substitute butter with olive oil and use non-dairy milk instead of dairy milk. You can also thin the soup with water if you prefer a lighter texture. It will still be flavorful without dairy.
Looking for more amazing soup recipes like this easy pumpkin soup? Try these:
Minestrone
Greek lentil soup (fakes)
Spinach and rice soup
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Easy pumpkin soup
Equipment
- Soup pot
- High heat blender or immersion blender
Ingredients
- 2 tbsp butter (or olive oil)
- 1 large onion, diced
- 3 cloves garlic
- 1 bay leaf
- 4 cardamom pods
- ½ tsp nutmeg
- 1 cinnamon stick
- ½ tsp ground cumin
- 30 ounces canned pumpkin puree
- 1 medium potato, cut into small dice
- 4 cups (1,000 mL) vegetable stock
- 1 tsp salt
- ½ cup (125 mL) milk or heavy cream (or non-dairy milk)
Instructions
- In a large pot, melt the butter or heat the olive oil. Add the diced onion and garlic and sauté gently, stirring regularly, until the onion is caramelized and golden.
- Add the bay leaf, cardamom pods, nutmeg, ground cumin and the cinnamon stick. Continue to sauté for a minute or two until the spices become fragrant.
- Add the pumpkin puree, diced potato and vegetable stock. Bring to a boil, then reduce heat and simmer over medium-low for 25–30 minutes, or until the potato is tender and the flavours have melded.
- Remove and discard the bay leaf and cinnamon stick. Use a high-heat blender or an immersion blender to puree the soup until smooth. Be careful when blending hot liquids.
- Return the soup to the pot, keep it on a low simmer, and stir in the salt and the milk or cream. Adjust seasoning to taste. If the soup is too thick, thin with additional stock or water.
- Serve hot, garnished as you like with a drizzle of cream, a sprinkle of toasted seeds, or a few fresh herbs. Enjoy!
Notes
To make this soup vegan, use olive oil instead of butter and a non-dairy milk such as oat or almond milk in place of dairy milk. For a lighter soup, thin with water or additional vegetable stock.
Nutrition
Calories: 173 kcal | Carbohydrates: 37 g | Protein: 5 g | Fat: 2 g | Saturated Fat: 1 g | Sodium: 1559 mg | Fiber: 9 g | Sugar: 13 g | Vitamin A: 33662 IU | Vitamin C: 23 mg
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