Introduction
There is nothing quite like a warm bowl of pumpkin soup to signal the arrival of autumn. This ‘Easy Pumpkin Soup’ recipe is a fast track to comfort, designed for busy cooks who want maximum flavor with minimal effort. Originating from the simple tradition of utilizing seasonal harvest squash, this version ditches the lengthy roasting process and relies on gentle simmering to create a velvety, naturally sweet, and deeply satisfying meal. It’s naturally vegetarian and easily made vegan, making it a beloved staple across many cultures.
Ingredients
- 1 kg / 2.2 lbs Pumpkin or Butternut Squash (peeled, seeded, and cubed)
- 1 large Yellow Onion (diced)
- 2 cloves Garlic (minced)
- 1 tbsp Olive Oil or Butter
- 1 L / 4 cups Vegetable or Chicken Stock (low sodium)
- 1/2 tsp Ground Nutmeg
- 1/4 tsp Ground Cinnamon (optional, for depth)
- 1/4 cup Heavy Cream or Coconut Cream (optional, for finishing)
- Salt and Black Pepper to taste
Step-by-step Preparation
- Sauté the Aromatics (5 minutes): Heat the olive oil or butter in a large pot or Dutch oven over medium heat. Add the diced onion and cook until softened and translucent, about 5 minutes. Add the minced garlic and cook for 1 minute more until fragrant.
Tip: Do not allow the garlic to brown, as this can make the soup bitter.
- Simmer the Pumpkin (20–25 minutes): Add the cubed pumpkin or squash to the pot. Stir well to coat the pumpkin in the oil and aromatics. Pour in the vegetable or chicken stock, ensuring the pumpkin is mostly submerged. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20 to 25 minutes, or until the pumpkin cubes are fork-tender.
- Blend Until Smooth (5 minutes): Remove the pot from the heat. Use an immersion blender to carefully blend the soup directly in the pot until it is completely smooth and creamy. If you do not have an immersion blender, carefully transfer the soup in batches to a standard blender, blending until smooth.
Tip: If using a standard blender, vent the lid and cover it with a kitchen towel to allow steam to escape safely when blending hot liquids.
- Season and Finish (2 minutes): Return the blended soup to the stove over low heat. Stir in the ground nutmeg, cinnamon (if using), salt, and pepper. Taste and adjust seasonings as needed. If desired, stir in the heavy cream or coconut cream for added richness. Heat through gently for 1–2 minutes, but do not boil after adding the cream.
Nutritional Information
A typical serving (approximately 300ml) of this pumpkin soup, made without heavy cream, contains around 150–180 calories. Pumpkin is an excellent source of dietary fiber, promoting digestive health and satiety. It is also packed with Vitamin A (in the form of beta-carotene), which is vital for immune function and eye health. This recipe is naturally low in fat and cholesterol, making it a highly nutritious and warming meal choice.
Storage
Store leftover pumpkin soup in an airtight container in the refrigerator for up to 4 days. For longer storage, the soup freezes beautifully; transfer cooled soup into freezer-safe containers, leaving a little headspace. It can be stored in the freezer for up to 3 months. To reheat, thaw overnight in the refrigerator and warm gently on the stove or in the microwave. If the soup appears too thick after thawing, simply add a splash of water or stock while reheating.
Conclusion
This easy pumpkin soup is a canvas for customization. For serving, garnish with toasted pumpkin seeds, a swirl of chili oil, or a dollop of crème fraîche. It pairs wonderfully with a side of crusty sourdough bread or a simple green salad. For a spicier twist, add a pinch of ginger or cayenne pepper during the simmering stage. Enjoy this comforting bowl as a starter, a light lunch, or a cozy dinner on a crisp evening.