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A bowl of pumpkin soup garnished with cream and pumpkin seeds, placed on a white plate with a spoon beside it; salt and pepper shakers and a sauce boat are in the background.

Creamy Pumpkin Soup with Canned Pumpkin

Chef Jenn
This creamy pumpkin soup made with canned pumpkin is a simple and flavorful fall favorite. With just a few pantry staples and the help of an immersion blender, it comes together fast for a satisfying, cozy meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Lunch, Soup
Cuisine American
Servings 4 servings
Calories 262 kcal

Equipment

Ingredients
  

  • 1 tablespoon unsalted butter
  • 1 medium onion chopped
  • 2 to 3 cloves garlic minced
  • 28 ounces pumpkin puree or 2 14-ounce cans
  • 2 ½ to 3 cups vegetable stock or chicken stock
  • ½ cup heavy cream plus more for topping
  • 1 ½ teaspoons kosher salt
  • ¼ teaspoon black pepper
  • ⅛ teaspoon ground nutmeg
  • ⅛ teaspoon ground cinnamon
  • 1/4 cup sour cream optional garnish
  • 2 tablespoons cream or water optional - for the swirl
  • 1/4 cup pepitas optional garnish

Instructions
 

  • Melt the butter in a large pot over medium heat and cook the onion until soft, about 6-8 minutes.
  • Add the garlic and cook for 30 seconds until fragrant.
  • Stir in the pumpkin puree, stock, cream, salt, pepper, nutmeg, and cinnamon and simmer with the lid on for about 15 minutes. Stir occassionally.
  • Blend the soup using an immersion blender until smooth.
  • Serve hot with a swirl of sour cream and pepitas on top if desired.

Notes

Chef Jenn’s Tips

  •  Let the soup simmer on low so the flavors can gently build without boiling.
  •  Taste the soup before blending to see if you want to adjust the salt or add a little more spice.
  •  For a dairy-free version, substitute the cream with full-fat coconut milk and use olive oil instead of butter.
  •  Use an immersion blender to keep cleanup easy and the blending process smooth.

Nutrition

Serving: 1cupCalories: 262kcalCarbohydrates: 22gProtein: 5gFat: 19gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 50mgSodium: 1132mgPotassium: 537mgFiber: 7gSugar: 10gVitamin A: 31626IUVitamin C: 11mgCalcium: 100mgIron: 3mg

A Note on Nutritional Information

Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed.

Keyword canned pumpkin soup, creamy soup, easy pumpkin soup, fall soup recipe
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