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Pumpkin Soup with Canned Pumpkin

Creamy Pumpkin Soup with Canned Pumpkin in Just 30 Minutes

A delightful Creamy Pumpkin Soup with Canned Pumpkin, ready in just 30 minutes, offering comfort and warmth for any occasion.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 cups
Course: Dinner
Cuisine: American
Calories: 210

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil Substitute with vegetable oil for a lighter option.
  • 1 medium Yellow Onion Chopped.
  • 2 cloves Garlic Minced.
  • 2 teaspoons Fresh Thyme Can be replaced with dried thyme (1 tsp).
  • 1 15-ounce can Canned Pumpkin Purée No substitutes needed.
  • 1 teaspoon Kosher Salt Adjust to taste.
  • 1 teaspoon Ground Cumin Omit for a milder taste.
  • 1/2 teaspoon Black Pepper Optional based on heat preference.
  • 1/2 teaspoon Ginger Powder Fresh ginger can be used instead.
  • 1 pinch Cayenne Pepper Adjust according to heat preference.
  • 4 cups Vegetable Broth Chicken broth can be used for non-vegetarian options.
  • 2 tablespoons Maple Syrup Honey can be used as a substitute.
  • 1/2 cup Heavy Cream Substitute with coconut milk for dairy-free options.
For the Topping
  • 1/4 cup Toasted Pumpkin Seeds Can replace with nuts or croutons.
  • 1 teaspoon Flaky Sea Salt For finishing.

Equipment

  • Large pot
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat until shimmering. This should take about 1-2 minutes. Once the oil is hot, add a chopped yellow onion and sauté for about 5 minutes, stirring frequently until the onion becomes translucent and fragrant.
  2. Next, add 2 minced garlic cloves and 2 teaspoons of fresh thyme to the pot. Sauté for another 1-2 minutes, allowing the garlic to soften without browning, releasing its delicious aroma.
  3. Stir in a 15-ounce can of pumpkin purée along with 1 teaspoon kosher salt, 1 teaspoon ground cumin, ½ teaspoon black pepper, ½ teaspoon ginger powder, and a pinch of cayenne pepper. Mix well for about 1 minute.
  4. Pour in 4 cups of vegetable broth, stirring until well combined. Increase the heat slightly to bring the mixture to a gentle simmer. Cook uncovered for about 10 minutes.
  5. After simmering, stir in 2 tablespoons of maple syrup and ½ cup of heavy cream. Blend until smooth and creamy.
  6. Taste the soup and adjust the seasoning as needed with additional salt, pepper, or maple syrup.
  7. Ladle the creamy soup into bowls and top with toasted pumpkin seeds and a sprinkle of flaky sea salt. Serve warm.

Nutrition

Serving: 1cupCalories: 210kcalCarbohydrates: 30gProtein: 3gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 25mgSodium: 400mgPotassium: 500mgFiber: 4gSugar: 5gVitamin A: 300IUVitamin C: 20mgCalcium: 4mgIron: 10mg

Notes

Use high-quality canned pumpkin purée for the best flavor. Adjust spices to taste. For a creamier texture, blend half of the soup and mix it back in.

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