Pumpkin Soup is creamy, hearty, and perfect for fall! It is a classic dish that is comfortingly rich and deliciously spiced with fall flavors.
This recipe is perfect for a light supper, eaten with Dinner Rolls. It could also be a good appetizer and side dish for your holiday dinner table along with savory main dishes like Dry Brined Turkey that is perfect for Thanksgiving! Add Broccoli Cauliflower Salad to the menu for that serving of healthy veggies!
Pumpkin Soup Recipe
The soup has a silky texture with all the fall flavors that you love. It is so flavorful that it can be a main dish on its own, but still light enough to not be overwhelming.
A warm bowl of this soup for the cold nights of fall and winter is so comforting. The pumpkin itself lends a flavor that is so often associated with fall.
This dish is easy to prepare and most of the ingredients can already be found in your pantry. Why don’t you give it a try and I am sure that the whole family will like it!
Is Pumpkin Soup healthy?
Yes! The main ingredient is rich in vitamins, minerals, and anti-oxidants. With all the nutrients that it has, it only has 50 calories per cup.
It is particularly rich in vitamin A which is responsible for good eyesight. Together with this vitamin, it also has lutein and zeaxanthin which fight degenerative diseases of the eyes.
It can be a good source of vitamin C and E which help strengthen the immune system and fight cancer. Read more about its health benefits in this link.
Since the pumpkin itself is healthy, then, we must keep the rest of the ingredients on the healthy side as well. That is why we are incorporating low-sodium vegetable broth instead of the regular ones which have higher sodium content.
How to make Pumpkin Soup:
- Prep work: Peel and cut the pumpkin into cubes until you make about 6 cups as this recipe calls for. Set aside.
- Sauté: In a large pot, sauté onion, garlic, and ginger in olive oil until the onions are see-through. Stir in the curry paste.
- Add the fruit: In a small bowl, mix a cup of broth with peanut butter until smooth. Add this to the pot. Then, stir in the cubed pumpkin, salt, and more broth. Let the whole thing boil, then, reduce to a simmer and cook until the pumpkin is soft enough when pierced with a fork.
- Season: Add the spices and then, the cream.
- Blend: Transfer the soup into a heat-resistant blender in batches. Then, put it back to the pot to season some more and to thin out the consistency with more broth.
- Serve: Top with cilantro, peanuts, and heavy cream.
What type of pumpkin is best to use for this soup?
You can use butternut squash, sugar pumpkin, or any hard kind. Soft ones can make your soup too thin.
How do you thicken Pumpkin Soup?
You can allow it to simmer without the lid to let some of the water evaporate. Or, you can add in heavy cream and blend the soup like what this recipe calls for.
You can also add a bit of slurry by dissolving a small amount of cornstarch or flour in water and then, adding it directly as the dish is simmering.
Aside from those mentioned in this recipe, add some crunch and variation in the texture by topping it with any of the following:
- seafood like fried prawns or scallops
- roasted veggies
How to store:
- Refrigerate: Let it cool completely then, refrigerate in an airtight container. It will keep for 3 to 4 days.
- Freeze: Put it in an airtight container, allowing a bit of headspace to anticipate the expansion of the liquid as it freezes. Consume within 2 to 3 months. Preferably, there is no cream if you will put it in the freezer. Simply add it in when you reheat it.
- To reheat: Simply heat it on the stove after thawing overnight.
- For a richer flavor, you can use roasted pumpkin to be used for this. We have a recipe for the roasted butternut squash.
- You can keep the seeds when preparing the fruit. Roast them and eat them later, or use as a topping for this dish.
- You can incorporate more veggies in this, like carrots and potatoes.
Prep time: 15 minutes Cook time: 30 minutes Total time: 45 mins
- 2 tablespoons olive oil
- 1 sweet onion (diced)
- 3 cloves garlic (minced)
- 1 tablespoon fresh ginger (grated)
- 2 tablespoons red curry paste
- 4 cups low-sodium vegetable broth (plus more if needed)
- 1 cup heavy cream
- 6 cups diced pumpkin
- 1/2 teaspoon sea salt (plus more to taste)
- 1/4 teaspoon ground nutmeg
- 1/3 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (optional)
- Freshly ground black pepper
- Chopped fresh cilantro
- Pumpkin seeds
- Drizzle of cream
- Peel and dice the pumpkin, measure and set aside.
- In a large pot over medium heat, add the olive oil. Add the onion, garlic, and ginger and sauté for 5 to 6 minutes, until the onion is translucent.
- Stir in the curry paste for about 30 seconds.
- Add the pumpkin, salt, and remaining vegetable broth. Stir well until combined.
- Bring the soup to a low boil over medium-high heat and then reduce the heat to medium-low. Cover and simmer for 15 to 20 minutes, until the pumpkin is fork-tender.
- Add cinnamon, nutmeg, black pepper, and cayenne pepper. Taste and adjust.
- Add the cream and stir to combine.
- Using a ladle, transfer the soup carefully into a blender, make sure the blender is heat resistant. If needed, do this in batches, careful not to overfill the blender. Blend on LOW speed until completely smooth. You can also use an immersion blender, to blend the soup directly in the pot.
- Add the soup back to the pot, taste and adjust for salt and black pepper. If needed, thin out the soup with a bit more broth.
- Serve the soup topped with cilantro, pumpkin seeds and a drizzle of heavy cream.