‘Tis the season… for pumpkin anyway! Pumpkin pie, pumpkin bread, pumpkin lattes, and more are everywhere this time of year. Some of us love it and some of us hate it… but I’m totally in the love it camp! This made-from-scratch pumpkin soup recipe is a quick and filling fall meal.
Extra bonus… in a pinch, I can make this soup entirely from ingredients in my pantry!
How to Make a Healthy Pumpkin Soup
I’m not sure pumpkin soup could be unhealthy, since pumpkin itself is loaded with fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add bone broth (homemade or the quality kind that is long-simmered) and you have all of the gut-healing benefits of gelatin as well.
This pumpkin soup recipe has just the right savory/sweet balance from the addition of fresh onion, apple, and sage. Confession: on a busy night when I didn’t have fresh ingredients on hand, substituting a teaspoon of onion powder and a cup of applesauce worked just fine!
The Best Kind of Pumpkin to Use
The first time I made this soup I used fresh pumpkin from the farmers market. The benefit for the extra work? An incredibly delicious soup and the chance to make roasted pumpkin seeds of course!
Jack-o-Lantern pumpkins not recommended for this recipe… look instead for pumpkins labeled “sugar pumpkin” or “pie pumpkin.” I find pumpkins on the smaller side (around 4 pounds or less) are usually sweeter.
If you’re not used to baking with fresh pumpkin, this post explains the easiest way to do it.
Stocking a Real Food Pantry
If you don’t have fresh pumpkin on hand, a quality puréed pumpkin from your pantry is equally delicious! Add chicken broth, some spices, and a swirl of coconut cream and voilá… pumpkin soup!
I buy my pumpkin from Thrive Market because they carry an organic brand that is about a third of the price at the grocery store. (Seriously, check out this price and compare to other online retailers… it’s a huge savings!)
Pumpkin Soup Recipe (Dairy Optional)
prep
cook
total
yield 8 cups
This soup is delicious, easy to make, and very much kid approved! Serve with a salad or leftovers for a fast meal.
Ingredients
- 2 TBSP olive oil or coconut oil
- 1 four-pound fresh pumpkin, peeled, deseeded and chopped into 1-inch cubes OR 3 1/2 cups canned pumpkin purée
- 1 onion, sliced
- 1 carrot, chopped
- 1 apple, peeled, cored, and chopped
- 1 tsp salt
- 1 tsp pepper
- 2 cloves garlic or 1 tsp garlic powder
- 1 tsp ground sage
- 4 cups chicken broth
- fresh cream OR coconut cream
Instructions
- Place large stockpot on the stove over medium-high heat.
- Add oil and saute fresh pumpkin, onion, garlic, carrot, and apple for 5 minutes or until tender. If using canned/puréed pumpkin, reserve pumpkin until step #4 when adding broth.
- Add salt, pepper, garlic powder, and sage while sauteing.
- Pour in broth and bring to a boil.
- Reduce heat and simmer for 10 minutes or until pumpkin is fork-tender.
- Use an immersion blender to blend until smooth.
- Top with cream and freshly chopped parsley if desired and serve.
Notes
This soup goes perfectly with this Shaved Apple Kale Salad.
courses lunch/dinner
cuisine soup
Nutrition Facts
Serving Size 1 cup
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Amount Per Serving |
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|---|---|---|
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Calories 92 |
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% Daily Value |
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Total Fat 4.1 g |
6% |
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Saturated Fat 0.7 g |
4% |
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Sodium 684 mg |
29% |
|
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Total Carbohydrates 14.1 g |
5% |
|
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Dietary Fiber 4 g |
16% |
|
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Sugars 6.9 g |
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Protein 1.9 g |
4% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.