Creamy Pumpkin Soup: Easy, Healthy & Perfect for Fall
When autumn arrives, pumpkin recipes take center stage and this creamy pumpkin soup is a must-try. It’s rich, velvety, and naturally sweet, with subtle spice from cumin and cinnamon. Thanks to coconut milk, it’s also dairy-free and vegan without sacrificing creaminess.
Whether you’re looking for a quick weeknight dinner or an elegant starter for Thanksgiving, this pumpkin soup fits the bill. It’s ready in just 35 minutes and uses simple pantry ingredients.
Ingredients You’ll Need
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 4 cups pumpkin puree (fresh or canned)
- 4 cups vegetable broth
- 1 cup full-fat coconut milk
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper (or to taste)
- 2 tablespoons fresh parsley, chopped (for garnish)
- 2 tablespoons roasted pumpkin seeds (for garnish)
Step-by-Step Instructions
- Heat olive oil in a large pot over medium heat.
- Sauté the onion for 5 minutes until soft and golden.
- Stir in garlic, cumin, and cinnamon for 1 minute to release the aroma.
- Add pumpkin puree and vegetable broth. Stir to combine.
- Bring to a boil, then simmer for 15 minutes.
- Stir in coconut milk, season with salt and pepper.
- Blend with an immersion blender until silky smooth.
- Serve hot, topped with parsley and pumpkin seeds.
Serving Suggestions
- Pair with warm crusty bread for a hearty meal.
- Serve in small bowls as an appetizer for a holiday dinner.
- Add a swirl of coconut cream for extra indulgence.
Storage & Reheating
- Store in an airtight container in the fridge for up to 4 days.
- Freeze for up to 2 months. Reheat gently on the stove.
Final Tips for the Best Pumpkin Soup
- Roast fresh pumpkin before pureeing for deeper flavor.
- Adjust spice levels to taste—add nutmeg or smoked paprika for variety.
- For extra protein, stir in cooked lentils or chickpeas.
