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–+ servings
overhead shot of Pumpkin Soup in a bowl
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5 from 1 vote

Pumpkin Soup

This pumpkin soup has a creamy and velvety texture and is packed with plenty of fall spices and flavors.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Soup
Cuisine: American
Keyword: Pumpkin Soup Recipe
Servings: 8
Calories: 94kcal

Ingredients

  • 1 cup white or yellow onion, diced
  • 1 to 2 tablespoons olive oil
  • 2 to 3 cloves garlic, minced
  • ⅛ teaspoon crushed red pepper flakes, adjust to taste
  • ¼ teaspoon ground nutmeg
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 29 ounce pure pumpkin puree, about 4 cups
  • 4 cups chicken broth
  • 2 cups water
  • 2 sage leaves
  • 1 to 2 teaspoons light brown sugar, optional
  • ¼ cup heavy cream or half and half, plus more for serving
  • Roasted pumpkin seeds, for garnish

Instructions

  • In a large stockpot over medium heat, saute the onions in the oil until soft and translucent.
  • Add the garlic, red pepper flakes, and nutmeg and saute 1 to 2 minutes longer.
  • Add the salt, pepper, pumpkin, chicken broth, water, and sage leaves to the pot and bring to a boil.
  • Reduce the heat and simmer for 20 to 30 minutes, or until the soup has reduced and thickened.
  • Remove the sage leaves and discard them. Stir in the brown sugar and heavy cream. Taste the soup and adjust the sugar, salt, and pepper as needed.
  • Transfer soup to a blender (or use an immersion blender) and puree. Return the soup to the pot and reheat.
  • Serve with a drizzle of heavy cream, roasted pumpkin seeds, and a sprinkle of herbs, if desired.

Notes

  • This great recipe freezes really well, so make a big batch and save the extras for later when you need a quick meal.
  • The soup will appear very thin initially, but as it simmers, it will reduce to a thicker texture. Adjust the thickness by adding chicken broth (to thin) or by simmering longer (to thicken).
  • Using a blender to puree the finished soup adds air and gives it an extra creamy texture. Although we’re already using pumpkin puree, the onions need to be pureed for a smooth soup. Of course, you don’t have to puree the soup at all, and you can serve it as is.
  • For a special treat, toast some sage leaves in butter on the stovetop, then crush and sprinkle over the soup. 

Nutrition

Calories: 94kcal | Carbohydrates: 12g | Protein: 2g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Cholesterol: 11mg | Sodium: 593mg | Potassium: 275mg | Fiber: 3g | Sugar: 5g | Vitamin A: 16115IU | Vitamin C: 6mg | Calcium: 45mg | Iron: 2mg