Easy Pumpkin Soup

• Small sugar pumpkin (about 3 pound) (can also sub with butternut squash) – You can also use a 15-ounce can of organic pure pumpkin puree – just be sure not to use pumpkin pie filling. Washed, chopped and seeds removed.

• Carrots – we use 2-4 medium-sized carrots. Chopped into large rounds. Use one carrot or leave out entirely for low carb or keto.
  

• Medium onion – peeled and roughly chopped
  

• Aromatics: Garlic cloves & Ginger
  

• Spices: Ground curry powder. If you don’t have a ready-made curry powder, you can also make your own with 1/4 tsp ground coriander, 1/4 tsp cumin, 1/8 tsp turmeric, 1/8 tsp and 1/8 tsp chili powder)

• Vegetable stock OR vegetable broth
  

• Full-fat coconut milk – one 13.5 ounce organic coconut milk
  

• Salt and pepper

• Herbs: Freshly chopped cilantro OR parsley

How to make Pumpkin Soup

1. Cook Onion: In a large pot over medium heat, heat oil and add onions and cook for a few minutes until translucent.
2. Add Seasonings and vegetables: Add garlic, ginger, diced pumpkin, carrots and curry powder and let it cook for about 3-5 minutes.  (Alternatively, you can roast the pumpkin and carrots before adding them to the pot. If roasting, chop the pumpkin into large sections instead of dicing them then spread evenly onto a large baking sheet with carrots and bake at 400F for 30-40 minutes, or until soft. This helps to soften the vegetables and bring out even more flavor. Once cooked, add them to the pot)
3. Add Vegetable Stock: Pour in the vegetable broth or stock and season with salt and black pepper. Bring to a boil, uncovered, then reduce heat to a simmer. Cook until pumpkin is fork-tender, while stirring occasionally, about 30 minutes. *If you roasted the vegetables ahead of time, you will only need to simmer for about 5-10 minutes.
4. Blend: Stir in the coconut milk (reserving some for garnishing, if desired) and remove pot from heat. Season to taste and allow to cool slightly. Use an immersion blender or pour into a high-speed blender (working in batches) and blend until smooth.
5. Add Salt & Pepper: Season your soup with salt and pepper. If you want it to be a little thinner, you can add some extra water.
6. Garnish & Serve: Top the soup with chopped cilantro, a drizzle of reserved coconut cream and serve.
7. Optional toppings: You can also top with some roasted pumpkin seeds, sunflower seeds or chopped pecans (or roasted chickpeas if not grain-free) for some added crunch.

Can I make this easy pumpkin soup in the slow cooker

• Yes, absolutely. To make slow cooker pumpkin soup, simply add all the ingredients (minus the coconut milk) to a large 5-6-quart slow cooker
• Cook on LOW for 4 hours or HIGH for 2-3 hours
• Use your immersion blender and blend until smooth. Stir in coconut milk.

How to make creamy pumpkin soup in the Instant Pot

To make this easy pumpkin soup, follow the recipe for Instant Pot Pumpkin Soup below:

• Press the SAUTE button on your Instant Pot, once it’s hot, add oil and onions and cook until slightly soft, stirring frequently
• Stir in the garlic and cook for another 20-30 seconds until fragrant. Add the garlic, ginger, diced pumpkin, carrots and curry powder and let it cook for about 2 minutes. Pour in the vegetable stock and season with salt and black pepper.
• Hit CANCEL, pour in the vegetable stock, and deglaze bottom of pot to make sure pumpkin isn’t stuck to bottom. Place lid on Instant Pot, turn vent to SEALING position, and hit MANUAL or PRESSURE COOK / HIGH for 5 minutes
• The Instant Pot will take a few minutes to reach pressure. Allow a 5-minute natural release, then do a gradual quick release to release remaining pressure
• When pin drops, open lid, and stir. Use immersion blender to blend soup until slightly thick and creamy. Stir in the coconut milk and serve with pumpkin seeds / pepitas, parsley and more coconut cream if desired

Tips for a Perfect Bowl of Soup

• Leave Skin on Pumpkin: If you’re using fresh pumpkin, I recommend removing the skin after roasting. The flesh should slide right off with a spoon.
• Season to Taste: You can adjust the amount of seasonings you use in your soup to suit your tastes.
• Add Water for Thinner Soup: It’s easy to thin out this soup if it’s too thick for you. Just add water, little by little, until it reaches your desired consistency.

Serving Suggestions

• Add Ginger: I love garnishing my pumpkin carrot soup with some freshly grated ginger. It makes the soup even more flavorful, warm and cozy.
• Top with Pumpkin Seeds: Add a satisfying crunch to your soup by topping it with toasted pumpkin seeds!
• Serve with Pork Sliders: Try serving your soup as a side for my Balsamic Honey Pulled Pork Sliders for a super hearty and delicious dinner.
• Top with Grain-Free Croutons: Don’t like pumpkin seeds? Toasted croutons made using our Keto Bread are another great way to add some crunch to this creamy soup.

How to Store and Reheat Leftovers

This vegan pumpkin soup can be stored in an airtight container in the fridge for up to 3 days. Reheat your soup over low heat, stirring continuously, until hot. Don’t let your soup come to a boil or the ingredients may separate.

Can you Freeze Pumpkin Soup?

Yes! This paleo pumpkin soup freezes wonderfully, so it makes the perfect make-ahead meal! Just be sure to thaw it overnight in the fridge before reheating. If you freeze your soup, it should stay good for a month or two.

More easy soup recipes you might like:

Instant Pot Minestrone Soup

Hearty Vegetable Soup

Instant Pot Pasta E Fagioli Soup

More pumpkin recipes you will love:

Easy Pumpkin Chili

Keto Pumpkin Bread

Pumpkin Muffins

Healthy Pumpkin Pie

5 from 7 votes

Print

Pumpkin Soup

Prep Time

15 mins

Cook Time

30 mins

 

This healthy Pumpkin Soup is rich, creamy and so easy to make on the stove or in your Instant Pot in less than an hour. A simple soup recipe that's cozy, comforting that's full of fall flavors and perfect anytime you're craving a healthy and delicious soup. Naturally vegan, gluten-free, paleo, Whole30 compliant and can easily be made low carb.

Course: Soup

Cuisine: American

Keyword: paleo soup, pumpkin soup, vegan pumpkin soup, whole30 soup

Servings: 8 servings

Calories: 71 kcal

Author: Kelly

Ingredients

• 1 *small sugar pumpkin , about 3 pounds, peeled, de-seeded and diced into cubes (can also sub with butternut squash or kabocha squash)
• 2-4 medium carrots , chopped into rounds (use one or leave out entirely for low carb / keto)
• 1 medium onion , coarsely chopped
• 4 garlic cloves
• 1/4 tsp grated ginger
• 1 tsp curry powder , to taste (or sub with 1/4 tsp ground coriander, 1/4 tsp cumin, 1/8 tsp turmeric, 1/8 tsp and 1/8 tsp chili powder)
• 3.5 cups vegetable stock
• 1 13.5 oz can full-fat coconut milk
• Salt and pepper
• Chopped fresh cilantro , for garnish

Instructions

1. In a large pot over medium heat, heat oil and add onions and cook for a few minutes until translucent.

2. Add garlic, ginger diced pumpkin, carrots and curry powder and let it cook for about 3-5 minutes.

   (Alternatively, you can roast the pumpkin and carrots before adding them to the pot. If roasting, chop the pumpkin into large sections instead of dicing them then spread evenly onto a large baking sheet with carrots and bake at 400F for 30-40 minutes, or until soft. This helps to soften the vegetables and bring out even more flavor. Once cooked, add them to the pot)

   

3. Pour in the vegetable stock and season with salt and black pepper. Bring to a boil, uncovered, then reduce heat to a simmer. Cook until pumpkin is fork-tender, about 30 minutes, while stirring occasionally.

   *If you roasted the vegetables ahead of time, you will only need to simmer for about 5-10 minutes.

4. Stir in the coconut milk (reserving some for garnish) and remove pot from heat. Season to taste and allow to cool slightly. Use an immersion blender or pour into a high-speed blender (working in batches) and blend until smooth.

   

5. Serve and top with some chopped cilantro and a drizzle of reserved coconut cream, if desired. You can also top with some roasted pumpkin seeds, sunflower seeds or chopped pecans (or roasted chickpeas if not grain-free) for some added crunch.

   

Optional toppings:

1. You can also top with some roasted pumpkin seeds, sunflower seeds or chopped pecans (roasted chickpeas would be great as well if not paleo / Whole30) for some added crunch.

Recipe Notes

*If you don't have fresh pumpkin or any other squash, you can try subbing with one (15-ounce) can of pure pumpkin puree (NOT pumpkin pie filling) - you may need to adjust the amount of seasonings, liquid and cook times.

Nutrition Facts

Pumpkin Soup

Amount Per Serving (1 serving)

Calories 71 Calories from Fat 9

% Daily Value*

Fat 1g2%

Carbohydrates 15g5%

Fiber 2g8%

Sugar 8g9%

Protein 2g4%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.