Easy Pumpkin Soup {Healthy} – Two Peas & Their Pod

This easy, delicious, and creamy Pumpkin Soup is filled with fresh flavors and warm spices. It is the perfect soup for a quick and easy fall meal or a great addition to any holiday menu.

Pumpkin Soup

I am all about pumpkin during the fall months. I have A LOT of sweet pumpkin recipes: pumpkin chocolate chip bread, soft pumpkin cookies, pumpkin pie, pumpkin chocolate chip cookies, and many more. Pumpkin is also good in savory recipes, like this Easy Pumpkin Soup.

This pumpkin soup is healthy, satisfying, and absolutely perfect for fall! I use canned pumpkin puree to keep this recipe as simple as possible and the combination of spices and a little pure maple syrup are so pleasant!

Finish it off with a garnish of toasted pepitas and a drizzle of coconut milk (or cream) and you will be in fall heaven!

Fall Flavors

You will love the familiar fall flavors in this soup.

  • Onion and garlic– A must for any good soup.
  • Apple– The apple adds sweetness and that fall flavor we are looking for!
  • Bay leaf – I love the distinct depth of flavor a bay leaf adds. Leave it in the soup while it cooks and pull it out right before blending!
  • Pumpkin– the star of the soup! I use canned pumpkin puree to keep the soup super simple. Make sure you use pure pumpkin (Libby’s is a popular brand) and NOT pumpkin pie filling.
  • Ginger– Use fresh ginger, it has the BEST flavor. I always keep some in the freezer. It is easy to grate with a microplane.
  • Cinnamon – Adding cinnamon to soup might surprise you, but it gives the whole dish a warm, nostalgic taste that just works!
  • Nutmeg– Warm, nutty, and so nice!
  • Paprika – The slight sweetness from paprika pairs beautifully with the other flavors.
  • Ground cloves– Just a pinch!
  • Pure maple syrup – For just the right amount of sweetness!
  • Coconut milk or heavy cream– I use coconut milk to keep the recipe lighter (and vegan), but you can use heavy cream. Both work well.
Pumpkin soup in pot

How to Make Pumpkin Soup

You can have this soup on the table in 30 minutes and you only need one pot. My kind of meal!

  • After you cook the onion, apple, garlic, and add in the pumpkin, spices, and broth, let the soup simmer for about 10 minutes. Then, it’s time to blend.
  • I use an immersion blender so I can blend the soup right in the pot, it makes it super easy. If you don’t have an immersion blender, you can transfer the the soup to a regular blender and blend. Depending on the size of your blender you may have to do it in batches. I recommend letting the soup cool a bit before transferring it into the blender.
  • Stir in the coconut milk, pure maple syrup, and season with salt and pepper, to taste.
  • Garnish the soup with a drizzle of coconut milk and pepitas. A work of art!
pumpkin soup in bowl with pepitas and cream

How to Store

Once finished and the soup is cooled, you can store this soup in a covered container in the refrigerator for up to five days. I love eating the leftovers for lunch.

It also freezes really well, freeze for up to three months. I love having enough Pumpkin Soup on hand to enjoy whenever I need a nutritious, filling, and delicious meal.

Serving Suggestions

This soup is good on it’s own or you can serve with a grilled cheese or a few sides. Here are a few of our favorites:

pumpkin soup in bowl with spoon

More Fall Soup Recipes

  • 2
    olive oil
  • 1
    yellow onion,
  • 1
    peeled, seeded, and chopped
  • 4
    garlic cloves,
  • 1
    bay leaf
  • 29
    pure pumpkin purée
  • 1
    grated fresh ginger
  • 1
    kosher salt
  • 1/2
    ground cinnamon
  • 1/2
    ground nutmeg
  • 1/2
  • 1/8
    ground cloves
  • Freshly ground black pepper,
    to taste
  • 4
    vegetable broth
  • 2
    pure maple syrup
  • 1/2
    coconut milk
    (can use heavy cream)
  • Garnish: drizzle of coconut milk or heavy cream and toasted pepitas

Cool completely and pour into a container. Store in refrigerator for up to 5 days or freeze for up to 3 months.

Nutrition Facts

Easy Pumpkin Soup

Amount Per Serving

Calories 179
Calories from Fat 81

% Daily Value*

Fat 9g14%

Saturated Fat 4g20%

Carbohydrates 25g8%

Fiber 5g20%

Sugar 14g16%

Protein 2g4%

Vitamin C 9mg11%

* Percent Daily Values are based on a 2000 calorie diet.


gluten free, vegan

Photos by Molly, Yes to Yolks.

Thanks for Sharing!

If you make this recipe, please leave a star rating and comment below! You can also share a picture on Instagram! Tag @twopeasandpod and use the hashtag #twopeasandtheirpod.

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