by Olena

Healthy Pumpkin Soup

Olena Osipov
5 from 6 votes

Healthy Pumpkin Soup in a white bowl

This is such an easy healthy pumpkin soup recipe that you will be able to pull it off for dinner with pantry ingredients in no time. I made the soup on a sunny crisp Fall day and it hit the spot – velvety, creamy, rich and smooth. I felt like being wrapped in a cozy blanket.

I love using starchy vegetables or coconut milk as a soup thickener because these ingredients are much healthier alternatives to traditionally used heavy cream and roux. Soups like healthy broccoli cheese soup, sun dried tomato soup and healthy wild rice chicken soup have made it into our family’s recipe binder. And soups taste delicious, I promise!

You can also cook pumpkin soup in slow cooker for about 6 hours on Low or 2-3 hours on High.

Also extra step but so good! For a topping, I quickly toasted a handful of pumpkin seeds with a splash of soy sauce in a skillet. A major hit – kids were sneaking them straight from a skillet.

How to Make Healthy Pumpkin Soup

  1. Preheat medium size pot on low-medium heat and swirl oil to coat. Add onions and garlic, cover and cook until translucent, stirring occasionally. Add pumpkin pie spice and cook for another 30 seconds, stirring frequently.
  2. Add broth, pumpkin puree, coconut milk, salt and pepper. Bring to a boil, cover and cook on low heat for 15-20 minutes. making Healthy Pumpkin Soup
  3. Turn off heat and using an immersion blender, blend until smooth and creamy.
  4. Serve hot topped with roasted pumpkin seeds if you like.
  5. Optional Roasted Pumpkin Seeds: Preheat medium size skillet on low heat, add pumpkin seeds and cook until toasted, stirring occasionally. Add soy sauce, quickly stir to coat and toast for a few more seconds. Remove from heat. roasting pumpkin seeds

More Tips for Best Healthy Pumpkin Soup

  • I like to use canned Farmer’s Market brand pumpkin puree. It’s organic and BPA free.
  • Homemade pumpkin puree works.
  • Use full fat coconut milk and not light. From a can and not carton (my favourite brand is Thai Kitchen).
  • Use any type of stock/broth: vegetable, chicken or beef. I love the convenience of bouillon cubes (organic) as you use only as much as you need.

Enjoy this easy healthy pumpkin soup!

Healthy Pumpkin Soup garnished with toasted pumpkin seeds

pumpkin soup recipe

Healthy Pumpkin Soup

This is such an Easy Healthy Pumpkin Soup Recipe with coconut milk that you will be able to pull it off for dinner with pantry ingredients in no time.
5 from 6 votes
Print Save Rate
Course: Soup and Stew
Cuisine: North American
Prep Time: 8 minutes
Cook Time: 15 minutes
Servings: 4 servings
Calories: 217kcal
Author: Olena Osipov

Ingredients

  • 2 medium onions chopped
  • 3 large garlic cloves chopped
  • 1 tbsp coconut or avocado oil
  • 2 cups any broth
  • 2 1/4 cups pumpkin puree
  • 1/2 cup canned coconut milk full fat
  • 1 tsp salt
  • 1/4 tsp pumpkin pie spice
  • Ground black pepper to taste
  • 1/2 cup pumpkin seeds
  • 1 tsp soy sauce I used Bragg's liquid aminos

Instructions

  • Preheat medium size pot on low-medium heat and swirl oil to coat. Add onions and garlic, cover and cook until translucent, stirring occasionally. Add pumpkin pie spice and cook for another 30 seconds, stirring frequently.
  • Add broth, pumpkin puree, coconut milk, salt and pepper. Bring to a boil, cover and cook on low heat for 15-20 minutes.
  • Turn off the heat and using an immersion blender, blend until smooth and creamy.
  • Serve hot topped with roasted pumpkin seeds if you like.
  • Optional Roasted Pumpkin Seeds: Preheat medium size skillet on low heat, add pumpkin seeds and cook until toasted, stirring occasionally. Add soy sauce, quickly stir to coat and toast for a few more seconds. Remove from heat.

Store: Refrigerate covered for up to 5 days or freeze in a glass airtight container for up to 3 months.

    Nutrition

    Serving: 1.5cup | Calories: 217kcal | Carbohydrates: 20g | Protein: 6g | Fat: 15g | Saturated Fat: 10g | Sodium: 680mg | Potassium: 517mg | Fiber: 6g | Sugar: 8g | Vitamin A: 21448IU | Vitamin C: 11mg | Calcium: 61mg | Iron: 3mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    What You Will Find Here

    Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

    A Little More About Me

    Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

    13 comments on “Healthy Pumpkin Soup

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    1. 5 stars
      Excellent, simple recipe. I used the pumpkin from our pumpkin carvings, substituted onion powder for the chopped onions and doubled the recipe. Enough for a dinner of 4 and to freeze for a future meal. Everyone enjoyed the soup.

    2. 5 stars
      Made the Healthy Pumpkin Soup for the first time today. It is absolutely delicious, so much better than I anticipated. Yum, yum, yum! Thank you so much for this wonderful recipe.

    3. 5 stars
      My first attempt at pumpkin soup. Thanks for including it can frozen. It was delicious, so glad it was also healthy.

    4. 5 stars
      I made your soup. And followed your ‘moving house’ story…. both turned out all well. I also moved to Vanc Island… you made a huge step towards your dream!

      1. Glad you liked the soup. Thank you, Denise. One day it will be worth it. Right now it’s a blur of plumbing nightmare and who do I go after first. One day at a time.

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