This Creamy Pumpkin Soup is made with pumpkin purée, savory herbs, warm spices, and a splash of coconut milk. It’s smooth, cozy, and easy to make on the stovetop with canned pumpkin!
The minute it starts feeling like fall, I’m ready for soup! This Creamy Pumpkin Soup is the kind I want to curl up with on a chilly night, especially with a piece of crusty bread for dipping. And since it starts with canned pumpkin, there’s no roasting or peeling involved!
What I love most is that it tastes cozy without tasting like pumpkin pie. The sage, thyme, ginger, and spices keep it savory, while a little maple syrup balances everything out. Blend it until smooth, stir in a splash of coconut milk, and finish each bowl with pepitas and fresh thyme!
Why I Love This Pumpkin Soup
- Creamy and comforting – pumpkin purée and coconut milk make the soup smooth and rich without heavy cream.
- Easy to make – canned pumpkin means there’s no need to roast or peel a pumpkin.
- Full of flavor – fresh herbs, ginger, tomato paste, and warm spices keep the soup savory and interesting.
- Great for leftovers – make a pot for dinner and enjoy the rest for lunch during the week.
- Dairy-free and vegetarian – this soup uses vegetable broth and coconut milk. Just skip the optional cream garnish to keep it dairy-free.
Ingredients You’ll Need
- pumpkin purée – use two 15-ounce cans of pure pumpkin purée, not pumpkin pie filling.
- olive oil + onion – sautéing the onion first in olive oil gives the soup a flavorful base.
- aromatics – garlic, sage, thyme and ginger add freshness and warmth. Dried sage and thyme work if you don’t have fresh herbs.
- tomato paste – adds savory depth and balances the pumpkin.
- vegetable broth – I used low-sodium vegetable broth, but you could use chicken broth or chicken stock.
- maple syrup – a small amount balances all the savory ingredients.
- full-fat canned coconut milk – stir this in at the end for a creamy finish. You could also use half and half or heavy cream.
- spices – cumin, smoked paprika and cinnamon each adds warmth without making this taste like pumpkin pie.
- salt + black pepper – start with the amounts listed, then adjust after blending.
Find the full ingredient list with measurements in the recipe card below.
Easy Substitutions
- No coconut milk? If you don’t need the soup to be dairy-free, use half-and-half or heavy cream. Add it at the end and warm the soup gently.
- Want a less sweet soup? Start with 1 tablespoon of maple syrup, taste, and add the second tablespoon if you’d like.
- Using dried herbs? Substitute 1 teaspoon dried sage for the fresh sage and ½ teaspoon dried thyme for the fresh thyme.
- Want more heat? Add a pinch of cayenne or red pepper flakes with the other spices.
How to Make Creamy Pumpkin Soup
- Sauté the onion. Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 6 to 8 minutes, stirring occasionally, until softened.
- Add the aromatics. Stir in the garlic, sage, thyme, and ginger. Cook for about 30 seconds, until fragrant. Add the tomato paste, cumin, smoked paprika, and cinnamon and cook for 1 minute, stirring frequently.
- Simmer. Stir in the pumpkin purée, vegetable broth, salt, and pepper. Bring to a gentle simmer, then reduce the heat to low. Partially cover and simmer for 15 minutes, stirring occasionally.
- Blend until smooth. Remove the pot from the heat and blend the soup with an immersion blender. If using a countertop blender, blend in batches, following the blender manufacturer’s instructions for hot liquids.
- Finish and serve. Stir in the maple syrup and coconut milk. Return the soup to low heat just until warmed through. Taste and add more salt or pepper if needed. Ladle into bowls and top with fresh thyme, cracked black pepper, pepitas, or a little extra coconut milk.
Kelly’s Tips for the Best Pumpkin Soup
- Use plain pumpkin purée: Pumpkin pie filling already contains sugar and spices and won’t give this soup the intended flavor.
- Cook the tomato paste for a minute: Stirring it with the aromatics and spices helps deepen its flavor before you add the broth.
- Adjust the thickness after blending: If you’d like a thinner soup, stir in a little more broth until it’s just right.
- Taste at the end: Broths vary in saltiness, so add any extra salt after the coconut milk and maple syrup are mixed in.
- Be careful when blending hot soup: An immersion blender lets you blend it right in the pot. For a countertop blender, work in small batches and follow its hot-liquid guidance.
Frequently Asked Questions
Yes! Cook and purée the pumpkin first, then measure about 3¾ cups of purée in place of the two 15-ounce cans. Fresh pumpkin can contain more water than canned, so you may need less broth to get the consistency you want.
The coconut milk adds creaminess and may give the soup a mild coconut flavor. If you prefer a more neutral flavor and don’t need a dairy-free soup, use half-and-half instead.
Simmer it uncovered for a few extra minutes, stirring often, until some of the liquid reduces. You can also start with slightly less broth and add more after blending as needed.
Yes, the soup as written is vegan when made with vegetable broth and coconut milk. Use coconut milk rather than dairy cream for the garnish, too.
Yes. Let the soup cool, then freeze it in airtight containers for up to 3 months. Thaw it overnight in the refrigerator and reheat gently, stirring well. If it separates slightly, a quick stir or blend should bring it back together.
What to Serve with Pumpkin Soup
This soup makes a cozy light meal with crusty bread or a sandwich. For a little something extra, serve it with my honey cornbread mini muffins or these honey butter dinner rolls for dipping. My brussels sprout apple salad or a simple green salad also pairs nicely with this creamy soup.
More Cozy Soup Recipes
Healthy Chicken and Wild Rice Soup
Creamy Tortellini Soup Recipe
Olive Garden Minestrone Soup
Easy Chicken Noodle Soup
Hope you all enjoy this Creamy Pumpkin Soup! If you love this recipe as much as we do, please leave a ⭐️⭐️⭐️⭐️⭐️ star rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny!
Creamy Pumpkin Soup
Ingredients
- 1 Tbsp olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 Tbsp chopped fresh sage (or 1 tsp dried)
- 1 tsp fresh thyme (or 1/2 tsp dried)
- 1 tsp freshly grated ginger
- 2 Tbsp tomato paste
- 1/2 tsp cumin
- 1/2 tsp smoked paprika
- 1/4 tsp ground cinnamon
- 2 (15 oz) cans pure pumpkin purée
- 4 cups low-sodium vegetable broth
- 3/4 tsp salt, plus more to taste
- 1/2 tsp black pepper
- 2 Tbsp pure maple syrup
- 1/2 cup full-fat canned coconut milk
Instructions
- Sauté the onion. Heat olive oil in a large pot over medium heat. Add the onion and cook for 6 to 8 minutes, stirring occasionally, until softened.
- Add the aromatics. Stir in garlic, fresh herbs and ginger and cook for 30 seconds. Add tomato paste, cumin, smoked paprika, and cinnamon. Cook for 1 minute, stirring frequently.
- Simmer the soup. Stir in pumpkin purée, vegetable broth, salt, and pepper until combined. Bring to a gentle simmer, then reduce the heat to low. Partially cover and simmer for 15 minutes, stirring occasionally.
- Blend until creamy. Remove from heat and blend with an immersion blender or countertop blender until smooth.
- Finish and serve. Stir in maple syrup and coconut milk and return to low heat until warmed through. Ladle into bowls and add your favorite toppings.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Such awesome Autumn favorites – pumpkin and soup. Looks amazing!
Canned pumpkin never heard of it! How much fresh pumpkin would you use? ps I’m in Australia.
Your recipe looks wonderful:) I will try it next time, I just made my own very simple pumkin soup today: http://morgirunsaway.blogspot.fr/2013/01/a-perfect-detox-day.html
Love from France!
Didn’t have any ginger, but it was still super amazing! thanks 🙂
What an amazing recipe … and at 2points+, yes please! Can’t wait to try this one out!! Thanks so much for sharing this!
I’m preeeeeeeeeeeeeeeety sure too many pumpkin recipes isn’t possible. That’s my opinion, and I’m sticking with it!