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Olivia

Pumpkin Soup

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Pumpkin soup is a smooth, comforting soup made with pumpkin, simple vegetables, and warm seasoning for cozy, everyday meals.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4
Course: Soup
Cuisine: American
Calories: 165
Ingredients Equipment Cooking Instructions Nutrition Notes

Ingredients
  

  • 2 tablespoons olive oil or butter
  • 1 onion diced
  • 2 garlic cloves minced
  • 4 cups pumpkin peeled and cubed (or canned pumpkin purée)
  • 4–5 cups vegetable broth or water
  • Salt and black pepper to taste
  • ½ cup milk cream, or plant milk, Optional
  • Pinch of nutmeg or cinnamon Optional
  • Olive oil drizzle or pumpkin seeds Optional

Equipment

5 Quart Pot
5 Quart Pot
$39.95 $28.07
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02/01/2026 12:03 pm GMT
soup pot with lid

Cooking Instructions
 

  1. Heat olive oil in a pot over medium heat.
  2. Add onion with a pinch of salt and cook 5–6 minutes, until soft.
  3. Add garlic and cook 30 seconds.
  4. Add pumpkin and broth.
  5. Bring to a boil, then reduce heat.
  6. Simmer 20–25 minutes, until pumpkin is very tender.
  7. Blend until smooth using an immersion blender or countertop blender.
  8. Stir in milk or plant milk if using.
  9. Season with salt and pepper.
  10. Serve warm with toppings if desired.

Nutrition

Calories: 165kcalCarbohydrates: 24gProtein: 4gFat: 7gSaturated Fat: 5gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 19mgSodium: 71mgPotassium: 598mgFiber: 8gSugar: 11gVitamin A: 38354IUVitamin C: 13mgCalcium: 113mgIron: 3mg

Notes

Creamy without dairy: add a small potato before blending
Grow-it-yourself: pumpkins store well and last months
Spice it up: add cumin, ginger, or curry powder
Meal prep: freezes beautifully

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