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pumpkin soup

Pumpkin Soup

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Prep Time 15 minutes
Cook Time 40 minutes
Servings: 4 people
Calories: 180
Ingredients Method Video Notes

Ingredients
  

  • 1.5 lb sugar pumpkin or kabocha squash, halved, seeded, cut into chunks
  • 1.5 lb 700 g sugar pumpkin or kabocha squash, halved, seeded, cut into chunks
  • 1 medium onion or large shallot sliced
  • 1 tart apple Granny Smith works best, cored and quartered
  • 1 head garlic halved crosswise
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1/4 tsp nutmeg freshly grated
  • 4 cups low-sodium vegetable stock
  • 2 tbsp white miso paste optional
  • 1/2 cup coconut milk or 1/3 cup cashew cream
  • Juice of 1/2 lemon
  • Salt and freshly cracked black pepper
  • Garnish Options
  • Toasted pumpkin seeds pepitas
  • Smoked paprika oil or browned butter
  • Microgreens or parsley
  • A sprinkle of flaky sea salt

Method
 

  1. Preheat oven to 425°F (220°C). Line a baking tray with parchment.
  2. Place pumpkin, onion, apple, and garlic on tray. Toss with olive oil, salt, and pepper. Roast for 35–40 minutes until caramelized and tender.
  3. Scoop roasted pumpkin flesh into a pot. Squeeze roasted garlic cloves into the same pot. Add onion and apple.
  4. Add spices and vegetable stock. Simmer for 10 minutes.
  5. Blend with an immersion blender until smooth. For extra silkiness, strain through a sieve.
  6. Remove from heat. Stir in miso paste and coconut milk or cashew cream. Add lemon juice for brightness.
  7. Taste and adjust salt and pepper.
  8. Serve hot with garnishes.

Video

Notes

Seasonal Ingredients Note

Always choose smaller sugar pumpkins or kabocha squash. They’re sweeter and less watery than large carving pumpkins. Fresh is ideal for flavor, but if you’re short on time, canned pumpkin purée works — just reduce the liquid slightly. Roasting the pumpkin is key because it deepens flavor and avoids the blandness of boiled versions.

Diet-Friendly Notes

  • Vegan: Use coconut milk or cashew cream instead of dairy. Replace browned butter with browned coconut oil.
  • Gluten-Free: The soup is naturally gluten-free; just check the broth label.
  • Dairy-Free: Coconut milk or cashew cream makes it rich without dairy.
  • Protein Boost: Add a handful of cooked red lentils or top with roasted chickpeas for extra protein.

Texture & Flavor Tips

If you want velvety smooth soup, blend thoroughly and strain. For rustic texture, mash a few roasted pumpkin chunks and stir them back in. To avoid overly sweet soup, always balance with acid — lemon juice, apple cider vinegar, or even a spoonful of yogurt. Roasting creates a deep, caramelized flavor that makes this soup stand out from regular stovetop versions.

Storage & Reheating Tips

Cool the soup quickly and store in airtight containers.
  • Fridge: Keeps well for 3–4 days.
  • Freezer: Freeze in portions for up to 3–4 months.
  • Reheating: Warm gently on the stove, stirring often. Always reheat to at least 165°F (74°C) for safety. If frozen, thaw overnight in the fridge before reheating.

Serving Ideas

  • Pair with toasted sourdough or garlic bread.
  • Serve with a fennel and pear salad for a refreshing balance.
  • Top with roasted chickpeas or cooked quinoa for a filling main course.
  • Use as a starter for a fall dinner party, garnished with herbs and seeds.

FAQ Section

Q: Can I use canned pumpkin?
Yes, but reduce the stock slightly. To mimic roasted flavor, sauté onion and garlic before adding the purée.
Q: How do I thicken soup without cream?
Add a potato or white beans during simmering, then blend. Both create a naturally thick texture.
Q: Can I make it ahead?
Definitely. This soup keeps well in the fridge and freezer. It’s even better the next day when flavors develop.

Pro Tips

  1. Toast your spices in the pot before adding stock to release maximum aroma.
  2. If the pumpkin tastes flat, add a tablespoon of maple syrup — then balance with lemon juice.
  3. For a rich finish, stir in a little miso or drizzle with browned butter.

Nutrition Facts

Pumpkin is naturally low in calories yet packed with beta-carotene, fiber, and potassium. With vegetable stock and coconut milk, a serving averages around 180–220 calories, depending on garnishes. It’s a wholesome choice that feels indulgent while staying nutrient-dense.