Pumpkin Soup Recipe (Easy & Healthy!)

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The whole family loves creamy soups and this healthy and easy pumpkin soup recipe boasts naturally sweet flavors. This velvety dish can be made and on the table in under an hour, and is terrific served with crackers to dip into the soup.

pumpkin soup recipe in a bowl with dairy-free yogurt, olive oil, and parsley stirred in
The best recipe for pumpkin soup and it’s so easy and healthy!

Spoiler alert – it’s dairy-free too yet super creamy!

Why this easy soup recipe works

  • This easy pumpkin soup is healthy, dairy-free, gluten-free, paleo, grain-free, and incredibly simple! Dairy is replaced with full fat or lite coconut milk for pumpkin soup without cream that is still creamy and rich in texture and flavor.
  • High in nutrients like fiber, iron, and vitamin A. Vitamin A is important as it supports normal vision, the immune system, and reproduction. It also helps the heart, lungs, kidneys, and other organs work properly.
  • Conveniently ready fast using canned pumpkin puree! Pumpkin soup with canned pumpkin is so simple! Who doesn’t like dinner from start to on the table in under 45 minutes? This soup is quick to make, easy, and can even be made in advance, as the leftovers taste even better!

What ingredients goes into this recipe

ingredients to make a healthy easy pumpkin soup recipe with pumpkin puree
Ingredients for soup made with canned pumpkin puree.

This canned pumpkin soup uses olive oil (for sautéing vegetables first), onion, carrot, garlic, broth (vegetable or chicken broth is fine), canned pumpkin puree, coconut milk, vanilla, maple syrup, salt, pepper, and spices. Swirl in plain coconut yogurt, Greek yogurt or lite sour cream for additional depth right before serving.

Spices included that bring out all the flavor of sweet pumpkin squash:

  • cumin
  • cardamom
  • cinnamon
  • cloves
  • ginger

Tips to simplify the spices

In a bowl, add all the spices and salt and pepper together and have it ready to go. Then add them as one instead of individually to the soup. This saves time and your brain from going back and forth to each one!

How to make this pumpkin soup

sauteed carrots onion garlic in a pot for soup

STEP 1: In a large saucepan over medium-high heat, heat the oil. Add the onion, carrot, and garlic. Cook for 5-10 minutes, stirring often, or until the vegetables are tender.

ingredients for soup using canned pumpkin puree, spices, coconut milk, broth

STEP 2: Add the broth, coconut milk, maple syrup, vanilla, cummin, cardamom, cinnamon, cloves, ginger, salt, and pepper. Reduce the heat to low and stir the ingredients together. Simmer for 10 minutes to let the flavors combine.

pumpkin soup in the blender

STEP 3: Remove from the heat. Using an immersion blender, or carefully transferring the soup to a standard blender and adding the lid (make sure to vent to allow steam to escape), puree the soup for about 1 minute until smooth.

easy soup made with canned pumpkin and without cream in a bowl with a gold spoon

Serving suggestions

Serve this healthy pumpkin soup recipe with:

FAQs

How do you thicken pumpkin soup?

Cornstarch is a wonderful thickener for soups, as is potato starch. Add 1 tablespoon of cornstarch at the end of blending to thicken the soup, although it naturally thickens as it blends so check the consistency first.

What makes pumpkin soup healthy?

The vegetables are what makes pumpkin soup healthy. Pumpkins are packed with vitamin A, iron and fiber which helps to support the immune system and eyes. Since this version contains no dairy or cream, it is better for those with a lactose intolerance. It also contains less unhealthy saturated fat from animal products.

healthy pumpkin soup with olive oil drizzle in a bowl with a spoon

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pumpkin soup recipe in a bowl with dairy-free yogurt, olive oil, and parsley stirred in

Print

Easy Healthy Pumpkin Soup Recipe

The whole family loves creamy soups and this healthy and easy pumpkin soup recipe boasts naturally sweet flavors, and can be made and on the table in under an hour, and is terrific served with crackers to dip into the soup.
Course Dinner, Main Dish, Soup
Cuisine American
Diet Diabetic, Gluten Free, Halal, Hindu, Kosher, Low Calorie, Low Lactose, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 226kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 cup white onion diced
  • 1 cup carrots diced
  • 2 garlic cloves minced
  • 4 cups vegetable broth or chicken broth
  • 1 15 ounce can of pumpkin puree (not pumpkin pie mix)
  • 1 cup canned coconut milk full fat or lite
  • 1 tablespoon maple syrup
  • ½ teaspoon vanilla

Spices & Seasoning

  • 1 teaspoon cumin
  • ½ teaspoon cardamom
  • ½ teaspoon cinnamon
  • ½ teaspoon cloves
  • ½ teaspoon pink salt
  • ½ teaspoon black pepper
  • ¼ teaspoon ginger

Optional

  • ⅓ cup plain yogurt, plain Greek yogurt, or lite sour cream (optional, and can use coconut yogurt for dairy-free)

Instructions

  • In a large saucepan over medium-high heat, heat the oil. Add the onion, carrot, and garlic. Cook for 5-10 minutes, stirring often, or until the vegetables are tender.
    sauteed carrots onion garlic in a pot for soup
  • Add the broth, coconut milk, maple syrup, vanilla, cummin, cardamom, cinnamon, cloves, ginger, salt, and pepper. Reduce the heat to low and stir the ingredients together. Simmer for 10 minutes to let the flavors combine.
    ingredients for soup using canned pumpkin puree, spices, coconut milk, broth
  • Remove from the heat. Using an immersion blender, or carefully transferring the soup to a standard blender and adding the lid (make sure to vent to allow steam to escape), puree the soup for about 1 minute until smooth.
    pumpkin soup in the blender
  • Stir in yogurt or sour cream right before serving.
    easy soup made with canned pumpkin and without cream in a bowl with a gold spoon

Notes

  1. Nutrition does not include sour cream or yogurt added.
  2. Cornstarch is a wonderful thickener for soups, as is potato starch. Add 1 tablespoon of cornstarch right before blending to thicken the soup if needed.

Nutrition

Calories: 226kcal | Carbohydrates: 17g | Protein: 2g | Fat: 18g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1265mg | Potassium: 337mg | Fiber: 3g | Sugar: 10g | Vitamin A: 5895IU | Vitamin C: 6mg | Calcium: 45mg | Iron: 2mg

This post was originally published in 2015, and has been republished with new images, content, and step-by-step instructions.

The post Pumpkin Soup Recipe (Easy & Healthy!) appeared first on Delightful Mom Food.

 

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