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+ servings

Pumpkin Soup

overhead shot of Pumpkin Soup in a bowl
This pumpkin soup has a creamy and velvety texture and is packed with plenty of fall spices and flavors.
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Soup
Cuisine American
Servings 8
Calories 94 kcal


  • 1 to 2 tablespoons olive oil
  • 1 cup white or yellow onion, diced
  • 2 to 3 cloves garlic, minced
  • 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


  • 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.


  • 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. 


Calories: 94kcalCarbohydrates: 12gProtein: 2gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gCholesterol: 11mgSodium: 593mgPotassium: 275mgFiber: 3gSugar: 5gVitamin A: 16115IUVitamin C: 6mgCalcium: 45mgIron: 2mg