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Creamy pumpkin soup recipe served in white bowl with cream swirl and toasted pumpkin seeds garnish on rustic wooden table

Perfect Pumpkin Soup Recipe - Velvety Smooth & Naturally Healthy (40 Min)

This creamy pumpkin soup recipe transforms pumpkin into a velvety, soul-warming comfort food. Packed with flavor, low in calories, and ready in 40 minutes, it’s perfect for weeknight dinners or elegant entertaining.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Soup
Cuisine: American
Calories: 189
Ingredients Method Notes

Ingredients
  

  • 2 tbsp olive oil or butter
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 4 cups pumpkin puree fresh roasted or canned
  • 4 cups vegetable or chicken broth low-sodium preferred
  • 1 cup heavy cream or coconut milk
  • Salt and freshly ground black pepper to taste
  • Optional garnish: parsley toasted pumpkin seeds, cream swirl

Method
 

  1. Heat olive oil or butter in a large pot over medium heat.
  2. Sauté onion for 5 minutes until softened.
  3. Add garlic, cinnamon, and nutmeg; cook 1 minute until fragrant.
  4. Stir in pumpkin puree and broth; mix well.
  5. Bring to a gentle simmer for 15 minutes, stirring occasionally.
  6. Blend soup with immersion blender until smooth (or carefully in batches in a regular blender).
  7. Stir in cream or coconut milk over low heat; do not boil.
  8. Season with salt and pepper to taste.
  9. Ladle into bowls, garnish, and serve hot.

Notes

Use sugar pie pumpkins for homemade puree if possible. Cool soup slightly before blending in a regular blender to avoid accidents. Avoid boiling after adding cream to prevent curdling.