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
- Heat olive oil in a saucepan. Sauté onion and garlic until fragrant.
- Stir in pumpkin purée, thyme, and spices. Cook 5 minutes.
- Add broth, simmer 3–4 minutes.
- Remove from heat, stir in maple syrup and cream.
- Blend until smooth and creamy.
- 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
