Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
bowl of creamy pumpkin soup with cream swirl and pumpkin seeds

Creamy Pumpkin Soup Recipe


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Isabella Martinez
  • Total Time: 25 minutes
  • Yield: 4 1x
  • Diet: Vegetarian

Description

A creamy pumpkin soup recipe made with onion, garlic, thyme, pumpkin purée, broth, and warm spices. Finished with maple syrup and cream (or coconut milk for a vegan version), this cozy fall soup is simple to prepare in just 30 minutes. Perfect for weeknight dinners, Halloween gatherings, or as a light Thanksgiving starter.


Ingredients

Scale
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 tbsp olive oil (or butter)
  • 1 bunch fresh thyme (2 tbsp leaves)
  • 1 (15-oz) can pumpkin purée (about 2 cups)
  • 2 cups low-sodium vegetable broth
  • ¾ tsp kosher salt
  • ½ tsp ground cumin
  • ¼ tsp ground black pepper
  • ⅛ tsp ground ginger
  • ⅛ tsp cayenne pepper
  • 2 tbsp maple syrup
  • 2 tbsp heavy cream (or coconut milk for vegan)
  • Optional: toasted pumpkin seeds, fresh herbs, croutons

Instructions

  1. Heat olive oil in a saucepan. Sauté onion and garlic until fragrant.
  2. Stir in pumpkin purée, thyme, and spices. Cook 5 minutes.
  3. Add broth, simmer 3–4 minutes.
  4. Remove from heat, stir in maple syrup and cream.
  5. Blend until smooth and creamy.
  6. Garnish with pumpkin seeds, herbs, or cream swirl. Serve hot.

Notes

  • For roasted pumpkin soup, roast fresh pumpkin chunks at 400°F before blending.
  • For spicy pumpkin soup, add more cayenne or chili flakes.
  • Serve in mini pumpkins with a sour cream spider web for Halloween.
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American, Fall

Nutrition

  • Serving Size: per serving
  • Calories: 294 kcal
  • Sugar: 7.9 g
  • Sodium: 379 mg
  • Fat: 23.8 g
  • Saturated Fat: 5.2 g
  • Carbohydrates: 14.9 g
  • Fiber: 3 g
  • Protein: 9.7 g