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    Delightful Mom Food / Recipes / Meal Type / Soup / Pumpkin Soup Recipe (Easy & Healthy!)

    Last Updated September 14, 2021. Published September 10, 2021 Danielle Fahrenkrug | This post may contain affiliate links which won’t change your price but will share some commission.

    Pumpkin Soup Recipe (Easy & Healthy!)

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    The whole family loves creamy soups and this healthy and easy pumpkin soup recipe boasts naturally sweet flavors. This velvety dish can be made and on the table in under an hour, and is terrific served with crackers to dip into the soup.

    pumpkin soup recipe in a bowl with dairy-free yogurt, olive oil, and parsley stirred in
    The best recipe for pumpkin soup and it’s so easy and healthy!

    Spoiler alert – it’s dairy-free too yet super creamy!

    Why this easy soup recipe works

    • This easy pumpkin soup is healthy, dairy-free, gluten-free, paleo, grain-free, and incredibly simple! Dairy is replaced with full fat or lite coconut milk for pumpkin soup without cream that is still creamy and rich in texture and flavor.
    • High in nutrients like fiber, iron, and vitamin A. Vitamin A is important as it supports normal vision, the immune system, and reproduction. It also helps the heart, lungs, kidneys, and other organs work properly.
    • Conveniently ready fast using canned pumpkin puree! Pumpkin soup with canned pumpkin is so simple! Who doesn’t like dinner from start to on the table in under 45 minutes? This soup is quick to make, easy, and can even be made in advance, as the leftovers taste even better!

    What ingredients goes into this recipe

    ingredients to make a healthy easy pumpkin soup recipe with pumpkin puree
    Ingredients for soup made with canned pumpkin puree.

    This canned pumpkin soup uses olive oil (for sautéing vegetables first), onion, carrot, garlic, broth (vegetable or chicken broth is fine), canned pumpkin puree, coconut milk, vanilla, maple syrup, salt, pepper, and spices. Swirl in plain coconut yogurt, Greek yogurt or lite sour cream for additional depth right before serving.

    Spices included that bring out all the flavor of sweet pumpkin squash:

    • cumin
    • cardamom
    • cinnamon
    • cloves
    • ginger

    Tips to simplify the spices

    In a bowl, add all the spices and salt and pepper together and have it ready to go. Then add them as one instead of individually to the soup. This saves time and your brain from going back and forth to each one!

    How to make this pumpkin soup

    sauteed carrots onion garlic in a pot for soup

    STEP 1: In a large saucepan over medium-high heat, heat the oil. Add the onion, carrot, and garlic. Cook for 5-10 minutes, stirring often, or until the vegetables are tender.

    ingredients for soup using canned pumpkin puree, spices, coconut milk, broth

    STEP 2: Add the broth, coconut milk, maple syrup, vanilla, cummin, cardamom, cinnamon, cloves, ginger, salt, and pepper. Reduce the heat to low and stir the ingredients together. Simmer for 10 minutes to let the flavors combine.

    pumpkin soup in the blender

    STEP 3: Remove from the heat. Using an immersion blender, or carefully transferring the soup to a standard blender and adding the lid (make sure to vent to allow steam to escape), puree the soup for about 1 minute until smooth.

    easy soup made with canned pumpkin and without cream in a bowl with a gold spoon

    Serving suggestions

    Serve this healthy pumpkin soup recipe with:

    • Paleo Keto Crackers
    • Gluten-Free White Bread
    • Gluten-Free Cranberry Orange Nut Bread
    • Butternut Squash Flax Quickbread
    • Detox Kale Salad
    • Winter Kiwi Salad
    • Fennel Apple Salad
    • Gourmet Grilled Ham & Cheese Sandwich

    FAQs

    How do you thicken pumpkin soup?

    Cornstarch is a wonderful thickener for soups, as is potato starch. Add 1 tablespoon of cornstarch at the end of blending to thicken the soup, although it naturally thickens as it blends so check the consistency first.

    What makes pumpkin soup healthy?

    The vegetables are what makes pumpkin soup healthy. Pumpkins are packed with vitamin A, iron and fiber which helps to support the immune system and eyes. Since this version contains no dairy or cream, it is better for those with a lactose intolerance. It also contains less unhealthy saturated fat from animal products.

    healthy pumpkin soup with olive oil drizzle in a bowl with a spoon

    More easy related recipes

    • Hearty Vegetable Soup
    • Gluten-Free Pumpkin Bread
    • BEST Tomato Basil Soup
    • Healthy Gluten-Free Pumpkin Muffins
    • Pumpkin Spiced Chocolate Chip Cookies (Dairy-Free)

    If you enjoy this healthy and easy pumpkin soup recipe from Delightful Mom Food I would love to see your creations and share it! Follow along with me on INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER to be featured and for more recipe inspiration! And don’t forget to rate the recipe in the recipe area and leave a comment below!

    pumpkin soup recipe in a bowl with dairy-free yogurt, olive oil, and parsley stirred in

    Easy Healthy Pumpkin Soup Recipe

    The whole family loves creamy soups and this healthy and easy pumpkin soup recipe boasts naturally sweet flavors, and can be made and on the table in under an hour, and is terrific served with crackers to dip into the soup.
    5 from 2 votes
    Print Pin Rate
    Course: Dinner, Main Dish, Soup
    Cuisine: American
    Diet: Diabetic, Gluten Free, Halal, Hindu, Kosher, Low Calorie, Low Lactose, Vegan, Vegetarian
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 4
    Calories: 226kcal
    Author: Danielle Fahrenkrug

    Ingredients

    • 1 tablespoon olive oil
    • 1 cup white onion diced
    • 1 cup carrots diced
    • 2 garlic cloves minced
    • 4 cups vegetable broth or chicken broth
    • 1 15 ounce can of pumpkin puree (not pumpkin pie mix)
    • 1 cup canned coconut milk full fat or lite
    • 1 tablespoon maple syrup
    • ½ teaspoon vanilla

    Spices & Seasoning

    • 1 teaspoon cumin
    • ½ teaspoon cardamom
    • ½ teaspoon cinnamon
    • ½ teaspoon cloves
    • ½ teaspoon pink salt
    • ½ teaspoon black pepper
    • ¼ teaspoon ginger

    Optional

    • ⅓ cup plain yogurt, plain Greek yogurt, or lite sour cream (optional, and can use coconut yogurt for dairy-free)

    Instructions

    • In a large saucepan over medium-high heat, heat the oil. Add the onion, carrot, and garlic. Cook for 5-10 minutes, stirring often, or until the vegetables are tender.
      sauteed carrots onion garlic in a pot for soup
    • Add the broth, coconut milk, maple syrup, vanilla, cummin, cardamom, cinnamon, cloves, ginger, salt, and pepper. Reduce the heat to low and stir the ingredients together. Simmer for 10 minutes to let the flavors combine.
      ingredients for soup using canned pumpkin puree, spices, coconut milk, broth
    • Remove from the heat. Using an immersion blender, or carefully transferring the soup to a standard blender and adding the lid (make sure to vent to allow steam to escape), puree the soup for about 1 minute until smooth.
      pumpkin soup in the blender
    • Stir in yogurt or sour cream right before serving. Season with salt and pepper to taste.
      easy soup made with canned pumpkin and without cream in a bowl with a gold spoon

    Notes

    1. Nutrition does not include sour cream or yogurt added.
    2. Cornstarch is a wonderful thickener for soups, as is potato starch. Add 1 tablespoon of cornstarch right before blending to thicken the soup if needed.
    3. If using low sodium broth, adjust the salt to 1 teaspoon. 

    Nutrition

    Calories: 226kcal | Carbohydrates: 17g | Protein: 2g | Fat: 18g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1265mg | Potassium: 337mg | Fiber: 3g | Sugar: 10g | Vitamin A: 5895IU | Vitamin C: 6mg | Calcium: 45mg | Iron: 2mg
    Tried this Recipe? Tag me Today!Mention @DelightfulMomFood or tag #DelightfulMomFood!

    This post was originally published in 2015, and has been republished with new images, content, and step-by-step instructions.

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    About Danielle Fahrenkrug

    Danielle Fahrenkrug is the writer and photographer behind Delightful Mom Food. She is a mama of two young boys and loves food, family, friends, and Jesus with a passion for wine, coffee, and cauliflower crusted pizza. Danielle is also the author for Dairy-Free Gluten-Free Baking Cookbook, Gluten-Free Dairy-Free Cookbook, Dairy-Free Cookbook for Kids and is a certified health and nutrition life coach.

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    Danielle Fahrenkrug | Recipe Developer
    Hi, and welcome to Delightful Mom Food - I am thrilled you are here! Here you will find traditional recipes that I transform into healthier versions the whole family enjoys, because eating healthy should be delicious and mean you can still enjoy your favorite foods! I am a food photographer, writer, 3x cookbook author, and certified health and nutrition life coach.
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