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.
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
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:
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
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.
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.
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.
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
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.
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.
More easy related recipes
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Easy Healthy Pumpkin Soup Recipe
- 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
- ⅓ cup plain yogurt, plain Greek yogurt, or lite sour cream (optional, and can use coconut yogurt for dairy-free)
- 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.
- 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.
- 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.
- Stir in yogurt or sour cream right before serving. Season with salt and pepper to taste.
- Nutrition does not include sour cream or yogurt added.
- 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.
- If using low sodium broth, adjust the salt to 1 teaspoon.
This post was originally published in 2015, and has been republished with new images, content, and step-by-step instructions.
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