Easy pumpkin soup

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An easy and creamy pumpkin soup using canned pumpkin

An easy and creamy pumpkin soup using canned pumpkin


A few years ago and a couple of days before Thanksgiving, we had an incredible urge to bake a pumpkin bread. Off to the grocery store we ran, only to find that many other people had pumpkin craving. No word of a lie, we visited at least 7 grocery stores and came up empty handed. That year we settled on apple cake; hardly a sacrifice, but not the pumpkin bread we were hoping for.

An easy and creamy pumpkin soup using canned pumpkin

We learned something that day. As soon as fall rolls around, we head to the store and stock up on canned pumpkin puree. Although fresh pumpkin is best for recipes like our Greek pumpkin pita and our squash fritters, canned pumpkin is easiest when you want to bake a cake or make a pumpkin pie. Of course, there’s a limit to how much baking one can do (actually, that’s not true at all but we needed a way to transition from cake to soup) so we often find other, savoury ways to use these cans.

Our easy and creamy pumpkin soup is a great way to enjoy all the fall flavours. This soup comes together quickly, simply and is definitely one of our favourites ways to enjoy pumpkin. We think that you’ll love it too if you give it a try!


Helpful hints

Pumpkin puree and pumpkin pie filling are not the same thing.

For this easy pumpkin soup recipe you will need to use pumpkin puree that you find in a can. You will likely also see pumpkin pie filling nearby – these are not the same thing. Pumpkin puree should contain pumpkin, and not much else. Brands vary and some will actually use a combination of pumpkin and other winter squash but they should not contain any sweetener or spices.

Pumpkin pie filling on the other hand is used to make things like pumpkin pie. Here the pureed pumpkin is already sweetened and spiced. This is great if you are making recipes that call for pumpkin pie filling, but not for soups like this one.

Chop your potatoes very small so that they cook quickly.

This one is kind of obvious, but the smaller you cut your potatoes, the quicker your soup will be ready. The cooking time is for the flavours to develop and for the potatoes to be done, so don’t leave large chunks unless you don’t plan to eat for a while.

The best way to freeze soup.

Although we have tried a variety of freezer safe containers, the absolute best way we have found to freeze soup is in freezer bags. Portion the soup out as you like, choose appropriately sized freezer bags, and then fill your bag with soup. Lay your bags flat on a baking tray to freeze. Once frozen, these bags can stand upright in your freezer so that they can be found easily.

Make a vegan version of this easy pumpkin soup.

This is a great recipe to make vegan. Simply substitute the butter for olive oil (or another oil) and use non-dairy milk in place of the regular milk. You could even skip the milk and just thin the soup out with some water if necessary; it won’t be as rich, but it will still be delicious.

An easy and creamy pumpkin soup using canned pumpkin

Looking for more amazing soup recipes like this easy pumpkin soup? Try these:

Minestrone

Greek lentil soup (fakes)

Spinach and rice soup

An easy and creamy pumpkin soup using canned pumpkin

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An easy and creamy pumpkin soup using canned pumpkin
An easy and creamy pumpkin soup using canned pumpkin
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5 from 1 vote

Easy pumpkin soup

An easy and creamy pumpkin soup using canned pumpkin
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Soup
Cuisine: American
Keyword: soup
Servings: 4 servings
Calories: 173kcal
Author: Mia Kouppa

Equipment

  • Soup pot
  • High heat blender or immersion blender

Ingredients

  • 2 tbsp butter or olive oil
  • 1 large onion, diced
  • 3 cloves garlic
  • 1 bay leaf
  • 4 cardamom pods
  • ½ tsp nutmeg
  • 1 cinnamon stick
  • ½ tsp ground cumin
  • 30 ounces canned pumpkin puree
  • 1 medium potato, cut into small dice
  • 4 cups (1,000 mL) vegetable stock
  • 1 tsp salt
  • ½ cup (125 mL) milk or heavy cream or non dairy milk

Instructions

  • In a large pot melt the butter (or heat the olive oil) and saute the onion and the garlic. Cook, stirring regularly, until caramelized.
    2 tbsp butter, 1 large onion, diced, 3 cloves garlic
  • Add the bay leaf, cardamom pods, nutmeg, cumin and cinnamon and saute until fragrant.
    1 bay leaf, 4 cardamom pods, ½ tsp nutmeg, ½ tsp ground cumin, 1 cinnamon stick
  • Add the pumpkin puree, potato and vegetable stock. Bring to a boil and then heat over medium heat for 25 - 30 minutes, until potatoes are cooked through.
    30 ounces canned pumpkin puree, 1 medium potato, cut into small dice, 4 cups (1,000 mL) vegetable stock
  • Remove the bay leave and cinnamon stick. Transfer your soup to a high heat blender, or use an immersion blender, to puree the soup.
  • With the soup back in the pot, keep it on a low simmer. Stir in the salt and the milk or cream.
    1 tsp salt, ½ cup (125 mL) milk or heavy cream
  • Serve and enjoy!

Notes

To make this soup vegan, use olive oil instead of butter and non-dairy milk instead of dairy milk. 

Nutrition

Calories: 173kcal | Carbohydrates: 37g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 4mg | Sodium: 1559mg | Potassium: 793mg | Fiber: 9g | Sugar: 13g | Vitamin A: 33662IU | Vitamin C: 23mg | Calcium: 135mg | Iron: 4mg

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4 thoughts on “Easy pumpkin soup

    1. Yay!!! Thank you for trying our recipe, and for taking the time to comment. So happy you loved this easy and nutritious soup 🙂 xoxo Helen & Billie

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