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Pumpkin Soup

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  • Author: Lily Carter
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings (increased from 4) 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American, Fall-inspired
  • Diet: Vegetarian

Description

Pumpkin Soup is a creamy, velvety dish packed with warm, earthy flavors. Made with roasted pumpkin, aromatic spices, and a touch of cream, this soup is nourishing, satisfying, and perfect for chilly evenings. Ready in under an hour, it’s an ideal fall meal or an elegant starter for holiday gatherings.


Ingredients

Units Scale
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 3 cups roasted pumpkin (or 1 can, 15 oz, pure pumpkin puree)
  • 4 cups vegetable broth
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 tsp ground ginger
  • 1/2 tsp salt (adjust to taste)
  • 1/4 tsp black pepper
  • 1 tbsp maple syrup or honey
  • 1/2 cup coconut milk or heavy cream
  • Optional: pinch of cayenne for heat

Instructions

  1.  Sauté the Aromatics

In a large pot, heat olive oil over medium heat. Add the diced onion and garlic, cooking until softened and fragrant.

  1. 2. Add the Pumpkin and Spices

Stir in the roasted pumpkin, cinnamon, nutmeg, ground ginger, salt, and black pepper. Let it cook for a couple of minutes to enhance the flavors.

  1. 3. Simmer with Broth

Pour in the vegetable broth and let the soup simmer for about 20 minutes, allowing the flavors to meld.

  1. 4. Blend Until Smooth

Use an immersion blender to puree the soup until silky smooth. Alternatively, carefully transfer it to a blender in batches.

  1. 5. Stir in the Cream

Add coconut milk or heavy cream, then heat through gently without boiling. Adjust seasoning to taste and add maple syrup or honey for balance.


Notes

  • Roast fresh pumpkin at 400°F (200°C) for 30-40 minutes for deeper flavor.
  • To thicken the soup, let it simmer longer or blend in a cooked potato.
  • For extra spice, add a pinch of cayenne or extra ginger.

Nutrition

  • Serving Size: 1 bowl (~1.5 cups)
  • Calories: 180
  • Sugar: 7g
  • Sodium: 600mg
  • Fat: 8g
  • Saturated Fat: 4g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 25g
  • Fiber: 4g
  • Protein: 3g
  • Cholesterol: 0-15mg (depending on cream choice)