Autumn’s Best: Homemade Pumpkin Soup

It’s that time of year when pumpkin flavors are everywhere, from pies and bread to lattes. Whether you love or hate it, I’m all in for the pumpkin season! This homemade pumpkin soup is a quick, hearty, veggie-rich dish perfect for fall.

In a hurry? You can make this soup using just pantry staples. A bowl of pumpkin soup delivers the essence of fall.

Nourishing Pumpkin Soup

Pumpkin is inherently healthy, packed with fiber, beta-carotene, vitamin A, vitamin C, and potassium. By adding bone broth, you also get the gut-healing benefits of gelatin.

This soup strikes a perfect savory-sweet balance with onion, apple, and sage. When I’m short on fresh ingredients, a teaspoon of onion powder and a cup of applesauce work as substitutes.

Ingredients and Alternatives

Pumpkin needs spices to enhance its flavor. Alongside fruits and veggies, I use garlic and sage. Other options include ginger, cumin, and coriander. Spice it up with cayenne pepper or sweeten with a dash of maple syrup.

This soup is excellent for making ahead and improves in flavor the next day.

I generally use homemade chicken broth, but in a pinch, Kettle and Fire low-sodium chicken broth is a reliable alternative. Adjust salt to taste, and if you’re out of chicken broth, vegetable broth is a good substitute.

Selecting the Best Pumpkin

My first attempt with fresh pumpkin from the market was extra work but resulted in a flavorful soup. The children and I even roasted seeds from the leftovers!

Avoid Jack-o-Lantern pumpkins for this recipe. Opt for "sugar pumpkin" or "pie pumpkin." Smaller pumpkins, around 4 pounds or less, tend to be sweeter. Unfamiliar with fresh pumpkin? There’s an easy guide to help.

Canned pumpkin puree is a quick substitute, though less flavorful. Blend it with chicken broth, spices, and a touch of coconut cream for a shortcut pumpkin soup.

Silky Pumpkin Soup Recipe

This simple pumpkin soup is delicious, easy to prepare, and a hit with kids! Pair it with a salad or leftovers for a speedy meal.

Ingredients:

2 TBSP olive oil (or coconut oil)
4 lb fresh pumpkin (or 3½ cups canned pumpkin purée)
1 yellow onion (sliced)
1 carrot (chopped)
1 apple (peeled, cored, and chopped)
1 tsp salt
1 tsp black pepper
2 cloves garlic (minced, or 1 tsp garlic powder)
1 tsp sage
4 cups chicken broth
1 cup heavy cream (or coconut cream, optional)
¼ cup fresh parsley (for garnish, optional)
Pepitas (for garnish, optional)

Instructions:

Peel, seed, and dice pumpkin into 1-inch cubes.
Heat olive or coconut oil in a large stockpot over medium heat.
Sauté the fresh pumpkin, onion, minced garlic, carrot, and apple in a large pot for 5 minutes or until soft. If using canned pumpkin puree, add it in step #5 with the broth.
Add salt, sage, and pepper. Use garlic powder if not using minced garlic.
Pour in chicken broth and bring to a boil.
Reduce heat and simmer for 10 minutes until the pumpkin is fork-tender.
Blend the soup until smooth using an immersion blender or a regular blender in batches.
Top with cream and parsley if desired. Serve warm.
Store leftovers in an airtight container in the fridge. Reheat as needed.

Nutritional Information