Best easy creamy pumpkin soup recipe (canned pumpkin)

Classic pumpkin soup recipe with a spicy Thai soup twist – This is the ultimate pumpkin soup recipe you’ll keep coming back to time and time again! Rich, creamy, and absolutely delicious, it’s a classic, easy-to-make soup that uses canned pumpkin purée—no blender required! It comes together quickly and is just 189 calories per serving. Be sure to have some crusty bread on hand for dipping into the creamy soup, or take it up a notch with cheesy crusty bread.

Discover the ultimate comfort food with this quick and delicious vegan pumpkin soup recipe. Perfectly suited for busy weeknights or cozy weekend meals, this vegetarian pumpkin soup is not only incredibly flavorful but also effortlessly easy to prepare. Whether you’re a fan of plant-based pumpkin soup or just looking for a creamy, dairy-free pumpkin soup option, this recipe delivers on all fronts. Made with simple ingredients, this easy vegan pumpkin soup is perfect for the holiday table.

Best pumpkin soup recipe: the ultimate of creamy soups

In just a short amount of time, you can enjoy a bowl of creamy pumpkin soup that’s rich, velvety, and full of warming spices. For those who prefer a hands-off approach, this pumpkin soup slow cooker version allows you to set it and forget it, while the Instant Pot pumpkin soup variation gets you a delicious meal in a fraction of the time. This naturally dairy-free soup features creamy sweet pumpkin flavors, warm spices and is made with minimal effort! 

This easy pumpkin soup recipe uses simple, wholesome ingredients to create a comforting bowl of soup that’s perfect for any occasion. With its smooth texture and balanced flavors, this pumpkin soup recipe will quickly become a staple in your kitchen. Enjoy the ease and satisfaction of making this delectable soup, whether you’re using a slow cooker, an Instant Pot, or cooking it on the stovetop.

In this easy pumpkin soup recipe we’re covering 

What’s great about this Spicy Thai pumpkin, sweet potatoes and coconut soup:

• It’s deliciously rich in flavors
• Low calorie and loaded with nutrients
• Contains lots of immune system boosting ingredients
• Easy to make 
• Creamy, rich and loaded with spices
• Vegan, gluten free, nut free and soy free
• Meal prep friendly (this is one of my favorite meal prep recipes)

What is pumpkin soup good for

Pumpkin soup offers a range of benefits and uses, including:

Nutritional Benefits:

– Rich in Nutrients: Pumpkin soup is high in vitamins A and C, which support eye health and immune function. It also provides potassium, fiber, and antioxidants.

– Low in Calories: It’s a relatively low-calorie dish, making it suitable for weight management and healthy eating.

– Digestive Health: The fiber in pumpkin helps promote healthy digestion and regular bowel movements.

Health Benefits:

– Boosts Immunity: The vitamins and antioxidants in pumpkin can help strengthen the immune system and fight off illness.

– Supports Vision: Vitamin A in pumpkin is crucial for maintaining healthy vision and skin.

– Anti-Inflammatory Properties: Ingredients like ginger or turmeric, if added, can provide anti-inflammatory benefits.

Culinary Uses:

– Comfort Food: It’s a warm and soothing meal, especially comforting during colder months.

– Versatile Dish: Pumpkin soup can be customized with various spices, herbs, and additional ingredients to suit different tastes and dietary needs.

– Meal Prep: It’s easy to make in large batches, making it ideal for meal prepping or freezing for future meals.

Serving Ideas:

– Appetizer or Main Course: Pumpkin soup can be served as a light appetizer or a satisfying main course. It’s a comforting soup that will be your new favorite nutritious meal that will be your new favorite pumpkin soup recipe.

– Pairs Well: It complements crusty bread, salads, and can be garnished with a variety of toppings for added flavor and texture. It’s a creamy vegan pumpkin soup recipe that goes well with everything!

Overall, pumpkin soup is not only nutritious and beneficial for health but also a versatile and comforting dish suitable for various occasions.

What is pumpkin soup made of: dairy free pumpkin soup ingredients 

We’re working with a simple ingredient list to make this family favourite pumpkin soup recipe. You can get all the simple ingredients at any well stocked grocery stores. Here’s a breakdown of each ingredient in the pumpkin soup and what it contributes to the dish:

Key Ingredients and Their Contributions:

1. Medium Yellow Onion (1 cup chopped, 150 grams):

   – Adds a foundational layer of sweetness and savory flavor. Onions also contribute to the overall aroma and depth of the soup, letting the pumpkin flavor shine! 

2. Garlic (3 cloves, about 1 tablespoon minced, 9 grams):

   – Provides a pungent, aromatic flavor that enhances the savory depth of the soup. Garlic also adds complexity and warmth.

3. Fresh Thyme (1 large bunch, about 1/4 cup leaves, 15 grams):

   – Infuses the soup with a subtle, earthy, and slightly lemony flavor. Thyme adds a hint of herbaceousness that complements the pumpkin.

4. Olive Oil (2 tablespoons, 30 ml or 27 grams):

   – Serves as a cooking medium for sautéing the aromatics and adds a rich, fruity flavor. It also helps to balance and round out the flavors of the soup.

5. Canned Pumpkin Purée (1 can, about 2 cups, 425 grams):

   – The main ingredient, providing the thick, creamy base and the characteristic pumpkin flavor. It also adds a natural sweetness and richness to the delicious soup. Opt for a good quality canned pumpkin puree without added sugar (don’t use the sweetened canned pumpkin pie filling puree to make this velvety soup). Alternatively, you can make your own pumpkin puree. 

Seasoning ingredients

6. Kosher Salt (3/4 teaspoon, about 4.5 grams):

   – Enhances and amplifies the flavors of all the other ingredients. It helps balance the sweetness of the pumpkin and spices.

7. Ground Cumin (1/2 teaspoon, about 1.5 grams):

   – Adds a warm, earthy, and slightly nutty flavor that complements the pumpkin and enhances the overall depth of the soup.

8. Freshly Ground Black Pepper (1/4 teaspoon, about 0.6 grams):

   – Provides a mild heat and pungency that balances the sweetness of the pumpkin and adds complexity.

9. Ground Ginger (1/8 teaspoon, about 0.3 grams):

   – Adds a warm, slightly sweet and spicy note that complements the pumpkin and other spices.

10. Cayenne Pepper (1/8 teaspoon, about 0.3 grams):

    – Adds a hint of heat and spiciness, giving the soup a subtle kick without overwhelming the pumpkin flavor.

Liquid ingredients

11. Low-Sodium Vegetable Broth (2 cups, about 480 ml or 480 grams):

    – Veggie broths Provides the liquid base for the simple soup, adding savory depth and helping to meld all the flavors together. The low-sodium vegetable stock version helps control the salt level in the soup.

12. Maple Syrup (2 tablespoons, 30 ml or 40 grams):

    – Adds a touch of natural sweetness that balances the savory and spicy elements of the soup, enhancing the pumpkin’s flavor.

13. Coconut Milk (1/2 cup, 120 ml):

    – Adds a creamy texture and a subtle coconut flavor, which complements the pumpkin and spices. It also enriches the soup and makes it more luxurious. Alternatively, you can substitute with almond milk or any plant milk of your choice to make the delicious vegan soup.

14. Toasted Pumpkin Seeds and Flaky Sea Salt (optional, amounts as desired):

    – Toasted Pumpkin Seeds: Add crunch and a nutty flavor that contrasts with the smooth texture of the soup. It adds a delicious contrast to the healthy soup recipe. Flaky Sea Salt: Enhances the soup’s flavors with a burst of saltiness, if desired.

Each ingredient plays a specific role in creating a well-balanced, flavorful, and satisfying pumpkin soup.

How to prepare pumpkin for soup 

I’m all about quick cooking hacks, which is why I’m obsessed with this pumpkin soup recipe featuring my pumpkin soup secret ingredient: canned pumpkin. Using canned pumpkin shaves off 30 minutes of cooking time, making this soup incredibly fast and easy. However, if you prefer the depth of flavor that comes from roasted pumpkin, I’ve got you covered. You can prepare the pumpkin purée ahead of time or make it while you’re cooking, depending on what suits your schedule. Here’s how to make homemade pumpkin purée for your soup:

1. Choose the Right Pumpkin:

– Select a small to medium-sized sugar pumpkin (also called pie pumpkin) as they are sweeter and more flavorful than large carving pumpkins.

2. Prepare the Pumpkin:

– Wash the pumpkin thoroughly to remove any dirt or debris.

– Cut the whole pumpkin in half using a sharp knife. Start by cutting off the stem, then slice the pumpkin from top to bottom.

– Scoop Out the Seeds: Use a spoon to remove the seeds and stringy pulp from the center of the pumpkin. You can save the seeds for roasting later if you like.

3. Roast the Pumpkin:

– Preheat your oven to 375°F (190°C).

– Place the Pumpkin Halves cut-side down on a baking sheet lined with parchment paper or aluminum foil.

– Roast in the oven for 45-60 minutes, or until the pumpkin flesh is tender when pierced with a fork and golden brown on the outside.

4. Cool and Scoop:

• Remove the Pumpkin from the oven and allow it to cool for 10-15 minutes, until it’s safe to handle.

– Scoop out the Flesh: Use a spoon to scoop the softened flesh out of the pumpkin skin.

5. Purée the Pumpkin:

– Blend the Flesh: Place the cooked pumpkin flesh in a blender or food processor. Blend until smooth. You may need to add a small amount of water to achieve a smooth consistency, but be careful not to add too much.

• Strain if Needed: If the purée seems too watery, you can strain it through a cheesecloth or let it sit in a fine-mesh strainer for a few minutes to remove excess liquid.

6. Use or Store:

• Use Immediately: The purée is now ready to be used in your soup or any other recipes that call for pumpkin purée.

– Store: If you’re not using it right away, store the pumpkin purée in an airtight container in the refrigerator for up to a week, or freeze it for up to 3 months.

This homemade pumpkin purée will add a fresh, rich flavor to your soup and any other dishes you prepare!

Vegan pumpkin soup tips and tricks 

Canned pumpkin: Using canned pumpkin is the pumpkin soup secret ingredient! It allows you to bypass the hassle of prepping and roasting a fresh pumpkin, and it also eliminates the need to blend the soup to achieve a smooth texture.

Chop: To incorporate onion and garlic without requiring a blender, be sure to finely chop the onion and use a Microplane to grate the garlic. Alternatively, you can grate the onion on a box grater, but be sure to squeeze out any excess liquid before adding it to the pot. A splash of heavy cream stirred in just before serving adds a nice touch as well.

Blend for extra creamy soup: If you prefer your soup to be ultra-smooth and velvety, you can always use an immersion blender or transfer the soup to a standard blender to achieve the desired consistency. Blend until the sweet potatoes and onions are completely blended and creamy to your liking.

Tips for Making choosing the right pumpkin for Pumpkin Soup:

Choose the Best Pumpkin:

  – Opt for any type of eating pumpkin or butternut squash (known as butternut pumpkin in Australia) for the best flavor. Avoid using Halloween carving pumpkins, as they can be less tasty. In the US, sugar pumpkins or butternut squash work well. In Europe butternut squash or Hokkaido squash are perfect for pumpkin soup. Whereas, in Australia, ideal varieties include Jap/Kent, Jarradale, Queensland Blue, or Butternut Pumpkin.

Enhance Flavor with Thai Red Curry:

  – Sauté 2 tablespoons of red curry paste in 1/2 tablespoon of oil over medium heat until fragrant, about 2 minutes. Then, continue with your recipe as usual, adding liquids and pumpkin. Substitute cream with coconut cream and finish with a garnish of fresh coriander or cilantro for a deliciously aromatic twist.

Add Spice with Ginger:

  – Sauté 1 tablespoon of finely chopped ginger in 1/2 tablespoon of oil or butter. Once aromatic, proceed with your recipe for a spicy kick and added depth of flavor.

Pumpkin soup recipe 

This creamy and flavorful pumpkin soup is the ultimate comfort food for any season. Naturally vegan and made with simple, wholesome ingredients, it’s both nourishing and versatile. Whether you’re looking for a quick weeknight dinner or a cozy appetizer for a special meal, this soup comes together effortlessly with canned pumpkin purée, aromatic spices, and a hint of maple sweetness. Perfectly balanced and velvety smooth, it’s a dish that will warm you from the inside out. Serve it with a crusty loaf of bread for an irresistibly satisfying meal.

Vegetarian pumpkin soup recipe ingredients:

• 1 medium yellow onion (about 1 cup chopped, 150 grams)
• 3 cloves garlic (about 1 tablespoon minced, 9 grams)
• 1 large bunch fresh thyme (about 1/4 cup leaves, 15 grams)
• 2 tablespoons olive oil (30 ml or 27 grams)
• 1 (15-ounce) can pumpkin purée (about 2 cups, 425 grams)
• 3/4 teaspoon kosher salt (about 4.5 grams)
• 1/2 teaspoon ground cumin (about 1.5 grams)
• 1/4 teaspoon freshly ground black pepper (about 0.6 grams)
• 1/8 teaspoon ground ginger (about 0.3 grams)
• 1/8 teaspoon cayenne pepper (about 0.3 grams)
• 2 cups low-sodium vegetable broth (about 480 ml or 480 grams)
• 2 tablespoons maple syrup (30 ml or 40 grams)
• 1/2 cup (120ml) coconut milk, full fat or as you prefer 
• Toasted pumpkin seeds and flaky sea salt, for serving (optional, amounts as desired)

How to make easy pumpkin soup on a stovetop 

How to make easy creamy pumpkin soup 

1. Prepare the ingredients. Finely chop the yellow onion and grate the garlic cloves. Strip the leaves from the thyme sprigs until you have about 2 tablespoons.
2. Sauté the aromatics. Warm 2 tablespoons of olive oil in a medium saucepan over medium heat until it shimmers. Add the chopped onion, diced sweet potatoes, and garlic, cooking for 3 to 4 minutes until they release their aroma.
3. Incorporate the pumpkin and spices. Stir in the thyme, the pumpkin purée, kosher salt, ground cumin, black pepper, ground ginger, and cayenne pepper. Continue to cook on medium-low heat until the mixture is heated through and fragrant, approximately 5 minutes.
4. Add the vegetable broth. Pour in 2 cups of low-sodium vegetable broth, stirring constantly. Let it cook for 3 to 4 minutes until the mixture begins to bubble.
5. Finish with maple syrup and coconut milk. Lower the heat, then stir in the maple syrup and coconut milk. Bring to a quick boil to get the coconut flavor out of the soup, while stirring frequently. For a smoother texture, you can blend the soup using an immersion blender or transfer it to a blender until it reaches your desired consistency.
6. Garnish and serve. Ladle the soup into bowls and serve warm, topped with toasted pumpkin seeds, a sprinkle of flaky salt, fresh thyme leaves, and additional black pepper if desired.

Pumpkin soup slow cooker instructions 

Easy pumpkin soup Crockpot Instructions:

1. Prepare the ingredients:

Finely chop the onion, mince the garlic, and strip the leaves from the thyme sprigs until you have about 2 tablespoons.

2. Sauté the aromatics (optional):

For added flavor, sauté the onion, diced sweet potatoes, and garlic in a skillet with olive oil over medium heat for 3 to 4 minutes until softened and fragrant. This step can be skipped if you prefer a more hands-off approach.

3. Add ingredients to the Crockpot:

Transfer the sautéed onion, sweet potatoes, and garlic to the Crockpot (if sautéed). Add the thyme, pumpkin purée, kosher salt, ground cumin, black pepper, ground ginger, cayenne pepper, and vegetable broth. Stir to combine.

4. Cook:

Cover the Crockpot and cook on low for 4 to 6 hours or on high for 2 to 3 hours.

5. Finish with maple syrup and coconut milk:

About 15 minutes before serving, stir in the maple syrup and coconut milk. For a smoother consistency, you can blend the soup directly in the Crockpot using an immersion blender, or transfer it in batches to a blender.

6. Garnish and serve:

Serve the soup warm, garnished with toasted pumpkin seeds, flaky sea salt, fresh thyme leaves, and additional black pepper if desired.

Instant Pot pumpkin soup recipe instructions 

Instant Pot pumpkin soup recipe Instructions:

1. Prepare the ingredients:

Finely chop the onion, mince the garlic, and strip the leaves from the thyme sprigs until you have about 2 tablespoons.

2. Sauté the aromatics:

Set the Instant Pot to “Sauté” mode. Once it’s hot, add the olive oil and let it heat up. Add the chopped onion, diced sweet potatoes, and garlic, and cook for 3 to 4 minutes until fragrant and softened.

3. Add the pumpkin and spices:

Stir in the thyme, pumpkin purée, kosher salt, ground cumin, black pepper, ground ginger, and cayenne pepper. Cook for another 2 to 3 minutes, stirring occasionally.

4. Add the vegetable broth:

Pour in the vegetable broth and stir to combine. Cancel the “Sauté” mode, close the lid, and set the Instant Pot to “Pressure Cook” or “Manual” mode on high for 5 minutes.

5. Release the pressure and finish with maple syrup and coconut milk:

Once the cooking time is up, let the pressure release naturally for 10 minutes, then do a quick release. Open the lid and stir in the maple syrup and coconut milk. For a creamier texture, use an immersion blender to blend the soup until smooth.

6. Garnish and serve:

Ladle the soup into bowls and serve warm, garnished with toasted pumpkin seeds, flaky sea salt, fresh thyme leaves, and extra black pepper if desired.

Plant based pumpkin soup recipe variations 

Here are some plant-based variations for pumpkin soup to add variety and flavor:

1. Curried Pumpkin Soup

   – Add 1-2 tablespoons of curry powder and a pinch of turmeric for a warm, spiced flavor. You can also stir in a bit of coconut milk for added creaminess.

2. Pumpkin and Red Lentil Soup

   – Incorporate 1/2 cup of red lentils to add protein and texture. Simmer until the lentils are tender, which usually takes about 20 minutes.

3. Pumpkin and Apple Soup

   – Add 1-2 diced apples to the soup for a touch of sweetness. Sauté the apples with the onions and garlic, then blend with the rest of the soup for a smooth texture.

4. Smoky Pumpkin Soup

   – Use 1-2 teaspoons of smoked paprika and a dash of liquid smoke to give the soup a smoky depth of flavor. 

5. Ginger and Lemongrass Pumpkin Soup

   – Incorporate fresh ginger and a stalk of lemongrass for a zesty and aromatic twist. Slice the lemongrass and remove it before serving.

6. Pumpkin and Kale Soup

   – Stir in a handful of chopped kale or spinach during the last 5 minutes of cooking. This adds color, nutrients, and a bit of texture to the soup.

More delicious variations

7. Spicy Pumpkin Soup

   – Increase the heat with additional cayenne pepper or red pepper flakes. You can also add diced jalapeños or serrano peppers for an extra kick.

8. Pumpkin and Black Bean Soup

   – Add 1 cup of cooked black beans for extra protein and a hearty texture. Blend part of the soup and leave some beans whole for added texture.

9. Pumpkin and Coconut Soup

   – Enhance the coconut flavor by using full-fat coconut milk and adding shredded coconut as a garnish.

10. Pumpkin and Tomato Soup

   – Mix in 1 cup of canned diced tomatoes for a tangy contrast to the sweetness of the pumpkin. This can be blended for a smooth texture or left chunky.

Feel free to experiment with these variations or combine them to suit your taste!

How to serve pumpkin soup 

Serving pumpkin soup can be a delicious experience with various vegetarian toppings that enhance flavor and texture. Here are some serving suggestions and topping ideas:

Serving Suggestions:

1. Warm Bowls:

   – Serve the soup in pre-warmed bowls to keep it hot longer.

2. Crusty Bread:

   – Pair with slices of crusty bread, baguette, or dinner rolls for dipping.

3. Salads:

   – Complement with a simple side salad, such as a mixed greens salad with a light vinaigrette.

Topping Ideas:

1. Toasted Pumpkin Seeds:

   – Add a crunchy texture with a sprinkle of toasted pumpkin seeds (pepitas).

2. Fresh Herbs:

   – Garnish with fresh herbs like thyme, parsley, or cilantro for a burst of freshness.

3. Coconut Cream:

   – Drizzle with a swirl of coconut cream for extra richness and a touch of elegance.

4. Crumbled Feta or Goat Cheese:

   – Add a bit of crumbled feta or goat cheese for a tangy contrast (ensure it’s vegetarian-friendly).

5. Roasted Chickpeas:

   – Top with crispy roasted chickpeas for a crunchy, protein-packed addition.

6. Pomegranate Seeds:

   – Sprinkle pomegranate seeds for a burst of color and a sweet-tart flavor contrast.

7. Chili Flakes or Hot Sauce:

   – For those who enjoy a bit of heat, add a dash of chili flakes or a splash of hot sauce.

More delicious vegetarian pumpkin soup serving ideas:

8. Sautéed Mushrooms:

   – Garnish with sautéed mushrooms for an earthy, savory addition.

9. Microgreens:

   – Add a handful of microgreens for a fresh, vibrant touch.

10. Crispy Onions:

    – Sprinkle with crispy fried onions for extra crunch and flavor.

Mix and match these toppings based on your preference or what you have on hand to create a personalized and delicious bowl of pumpkin soup.

Storing and reheating simple pumpkin soup 

Storing leftover Pumpkin Soup:

– Refrigerator: Allow the pumpkin soup to cool to room temperature before transferring it to an airtight container. Store it in the refrigerator for up to 4-5 days.

– Freezer: For longer storage, pour the cooled soup into a freezer-safe container or resealable freezer bags, leaving a little space for expansion. Label with the date, and freeze for up to 3 months.

Reheating Pumpkin Soup:

– Stovetop: Transfer the soup to a saucepan and reheat over medium-low heat, stirring occasionally, until it’s warmed through. Add a splash of water, broth, or coconut milk if the soup has thickened too much during storage to replenish the incredible flavor.

– Microwave: Pour the soup into a microwave-safe bowl. Cover it loosely to avoid splatters, and heat on medium power for 2-3 minutes, stirring halfway through. Continue heating in 30-second increments if needed until fully warmed.

– From Frozen: If reheating from frozen, it’s best to thaw the soup in the refrigerator overnight before reheating using one of the methods above. If you’re in a hurry, you can reheat directly from frozen on the stovetop over low heat, stirring frequently to ensure it heats evenly.

What I’ve been cooking lately

• Easy potato mushroom casserole (vegan bake gratin)
• Spicy chinese noodles recipe: Easy Vegan Noodle Bowls
• Easy Homemade Mango Habanero Salsa (authentic recipe)
• Easy Pumpkin Curry recipe: best roast pumpkin curry
• Best Vegan Banh Mi (Crispy tofu bánh mì Chay recipe)

Easy pumpkin soup recipe FAQs

More pumpkin soup FAQs

More tasty vegan soup recipes 

• Easy vegan meatball soup
• Secret ingredient tomato soup 
• Vegan ginger and sweet potato soup
• Easy creamy lentil and spinach soup 
• Tasty vegan detox curry soup
• Newks tomato basil soup
• Weight Watchers cabbage soup
• Korean Seaweed soup
• French Onion soup recipe
• Magical Leek Soup (Emily in Paris soup)

Are you looking for more easy and delicious vegan soups? Try my easy vegan creamy potato and truffles soup or my amazing vegan cream of mushrooms soup