Introduction
There is nothing quite as comforting or evocative of autumn as a bowl of creamy, homemade pumpkin soup. Simple yet elegant, this recipe harnesses the natural sweetness of roasted pumpkin, resulting in a depth of flavor that boiling cannot match. While pumpkin soup is a staple across North America during the harvest season, variations of squash soup have been enjoyed globally for centuries. This particular version prioritizes a velvety texture and subtle spice, making it the perfect starter for a holiday meal or a cozy weeknight dinner.
Ingredients
- 1 kg / 2.2 lbs Pumpkin (such as Sugar Pumpkin or Butternut Squash), peeled and cubed
- 1 large Yellow Onion, chopped
- 3 cloves Garlic, minced
- 1.2 Liters / 5 cups Vegetable or Chicken Stock
- 2 tablespoons Olive Oil or unsalted Butter
- 1 teaspoon Salt (plus more to taste)
- ½ teaspoon Black Pepper
- ¼ teaspoon Ground Nutmeg
- 60 ml / ¼ cup Heavy Cream or Coconut Milk (optional, for richness)
- 1 tablespoon Maple Syrup or Brown Sugar (optional, if pumpkin is not sweet enough)
- Fresh Parsley or Sage, for garnish
Step-by-step Preparation
- Roast the Pumpkin: Preheat your oven to 200°C / 400°F. Toss the cubed pumpkin with 1 tablespoon of olive oil, salt, and pepper. Spread the cubes in a single layer on a baking sheet. Roast for 30–40 minutes, or until the pumpkin is fork-tender and slightly caramelized. Tip: Roasting concentrates the sugars, dramatically improving the final flavor of the soup.
- Sauté the Aromatics: In a large stockpot or Dutch oven, heat the remaining oil or butter over medium heat. Add the chopped onion and sauté for 5–7 minutes until translucent and soft. Add the minced garlic and cook for 1 minute until fragrant. Do not allow the garlic to brown.
- Simmer the Base: Add the roasted pumpkin, vegetable stock, nutmeg, and the remaining salt and pepper to the pot. Bring the mixture to a gentle boil, then reduce the heat and simmer for 10 minutes, allowing the flavors to meld.
- Blend until Smooth: Remove the pot from the heat. Carefully transfer the mixture to a high-speed blender, or use an immersion blender directly in the pot. Blend until the soup is completely smooth and creamy. Tip: If using a standard blender, work in small batches and ensure the vent cap is slightly open (covered with a towel) to allow steam to escape.
- Adjust and Finish: Return the blended soup to the stovetop over low heat. Stir in the heavy cream or coconut milk (if using) and the maple syrup (if needed). Taste and adjust seasonings. Simmer for 2 more minutes until heated through.
Nutritional Information
This soup is naturally low in calories and high in essential nutrients. A single serving (approximately 300ml, made without heavy cream) contains roughly 150–200 calories. Pumpkin is an excellent source of Vitamin A (beta-carotene), which supports vision and immune function, and provides significant dietary fiber, aiding digestive health and promoting satiety.
Storage
Pumpkin soup stores exceptionally well. Once cooled completely, transfer leftovers to an airtight container. It can be refrigerated for up to 5 days. For long-term storage, the soup freezes beautifully for up to 3 months. When reheating, thaw overnight in the refrigerator and warm gently on the stovetop. If the soup is too thick after freezing, add a small splash of stock or water to restore the desired consistency.
Conclusion
Serve this luscious pumpkin soup piping hot, garnished with a swirl of extra cream or a sprinkle of toasted pumpkin seeds (pepitas). For added texture, consider serving alongside crusty sourdough bread or homemade croutons. For a spicy twist, add a pinch of cayenne pepper or a dash of ginger while simmering. This recipe is also easily converted to a fully vegan dish by ensuring you use vegetable stock and coconut milk instead of heavy cream.