Fall recipes can be more unique than their spring and summer counterparts. A good fall soup is hearty, warming, and flavorful. This easy, healthy pumpkin soup recipe fits the bill nicely and you don’t have to wait until the season is right to make it–you can substitute canned pumpkin for fresh roasted pumpkin in a pinch.
For some the dilemma is what to have for dessert? It would be tempting for some to pair this soup with a pumpkin spice cheesecake or even a pumpkin spice brownie bar, but for others pairing with something heavy on the citrus (for contrast) might play better.
You can make this recipe with almost (see below) any type of pumpkin or butternut squash.
Remember that carving pumpkins aren’t the same as baking pumpkins and if you choose the flesh from a jack-o-lantern type pumpkin you may find the flavor wanting. It’s better to select the smaller, intended-for-baking pumpkins when choosing fresh ones.
Depending on when a pumpkin is harvested and what the conditions were like, some pumpkins may last for weeks before cooking. Carving pumpkins have a shorter shelf life. In general, it may be best to plan to use your cooking pumpkin within the week of purchase but much depends on variables such as humidity, the coolness of your storage area, etc.
Easy Pumpkin Soup Hacks
One of the easiest hacks involved with making pumpkin soup is the roasting. Try to get all your pumpkin slices or chunks to roughly the same size as they will roast more evenly and consistently. You’ll avoid the problem of overcooking smaller pieces and undercooking bigger ones during the roasting process if all the pieces are identically sized.
And that’s the thing about pumpkin; you might not be able to blend away the texture of under-roasted pumpkin. Try to get the consistency as soft as possible.
I recommend allowing the roasted pumpkin to cool before you add it to the mix and blend it. You don’t necessarily have to wait for it to reach room temperature, but letting it cool for a bit may make for a smoother blend.
And finally, if you are using canned pumpkin, know that it has already been cooked and is ready to use right out of the can. You will not need to soften it by roasting. However, you can get a deeper flavor if you roast canned pumpkin anyway–it’s something to consider since some complain that canned varieties aren’t as tasty right out of the can. I would agree!
Canned pumpkin, once opened, will last up to seven days (five could be more likely) but it’s smart to use it as soon as it’s been opened.
Pumpkin Soup Flavor Variations
Pumpkin soup is one of those dishes where the natural flavor allows for it to be kept simple. However, experimenting with new flavors is all part of the joys of cooking as well. Here are a few twists to try out.
- Curry Pumpkin Soup: Add curry powder.
- Spicy Pumpkin Soup: Stir in red chili powder, cayenne, red chili flakes, jalapeno or Hatch Chile and adjust to your spice tolerance.
Cinnamon, nutmeg, cloves, ginger, cumin and chile all pair well with pumpkin soup.
Pumpkin Soup Toppings, Garnishes & Dippers
- Breads: Focaccia, toasted baguette, naan, melba, cheesy garlic bread, stale bread, crostini, sourdough
- Toppings: Heavy or coconut cream, pesto, blue cheese, toasted seeds or nuts, croutons, chickpeas, fresh herbs, grated cheese, kale, sage leaves, pepitas, French fried onions, diced pancetta, root vegetable crisps
More delicious soup recipes:
- Wild Mushroom Brie Soup with Parmesan-Pepper Croutons
- Black Bean Soup with Fresh Summer Corn
- Cheesy Broccoli Soup
- Healthy Broccoli Soup
- Lentil Soup Recipe with Parmesan and Smoked Sausage
- 1 tablespoon extra-virgin olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1/4 teaspoon dried thyme (or 1 tsp fresh)
- 4 cups roasted pumpkin (or 2 15 oz canned pumpkin)
- 6-7 cups reduced sodium chicken stock (depending on how thick you like your soup)
- 1 teaspoon salt & freshly ground black pepper (both approximate, season to taste - don't be afraid to season liberally)
- garnish with finely minced parsley
- Heat olive oil in a Dutch oven.
- Sauté onions over medium heat until translucent.
- Add garlic and thyme and sauté a few minutes more.
- Add pumpkin and chicken stock, stir to combine.
- Simmer for 15-20 minutes, then blend with an immersion (hand) blender. Alternatively you can use a standard blender.
- Season with kosher salt and freshly ground pepper.
- Garnish with finely minced parsley.
This pumpkin soup recipe is without cream or milk but add a small dollop of crème fraîche and swirl for an extra hint of tastiness. Small amounts of milk, butter, yogurt or non-dairy coconut milk will do the job too.
Nutrition Information:Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 167Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 3192mgCarbohydrates: 14gFiber: 1gSugar: 6gProtein: 19g
This data was provided and calculated by Nutritionix.