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A white bowl of pumpkin soup topped with a swirl of cream and pumpkin seeds, placed on a white plate with a spoon beside it.

Creamy Pumpkin Soup with Canned Pumpkin

Chef Jenn
This creamy pumpkin soup made with canned pumpkin is quick, comforting, and full of warm spices. It’s perfect for fall and easy enough for a weeknight meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Lunch, Soup
Cuisine American
Servings 4 servings
Calories 261 kcal

Equipment

Ingredients
  

  • 1 tablespoon unsalted butter
  • 1 medium onion chopped
  • 2-3 cloves garlic minced
  • 28 ounces pumpkin puree or 2 14-ounce cans
  • 2 ½ to 3 cups vegetable stock or chicken stock
  • ½ cup heavy whipping cream plus more for serving
  • 1 ½ teaspoons kosher salt more to taste
  • ¼ teaspoon ground black pepper more to taste
  • 1/4 cup sour cream optional garnish
  • 1/4 cup pepitas optional garnish

Instructions
 

  • Melt the butter in a large pot and sauté the onion for 5 minutes until soft
  • Add garlic and stir for 30 seconds.
  • Mix in pumpkin puree, stock, cream, salt, pepper, nutmeg, and cinnamon and simmmer on low, covered, for 10-15 minutes. Stir occassiuonally.
  • Use an immersion blender to blend the soup until smooth and creamy.
  • Serve hot with a creamy swirl if you like.
  • To make the swirl, combine the sour cream with 2 tablespoons of water or cream. Add it to a zipper-top bag and snip off one corner. Make the swirl and sprinkle with pepitas if you like.

Notes

Chef Jenn’s Tips

  • Let the soup gently simmer rather than boil so the soup doesn't get grainy and break.
  • Taste before blending to see if you’d like more salt or spice.
  • For a dairy-free version, swap the cream with full-fat coconut milk and the butter with olive oil. This also makes the soup vegan.
  • An immersion blender makes cleanup faster and keeps everything in one pot.

Nutrition

Serving: 1cupCalories: 261kcalCarbohydrates: 22gProtein: 5gFat: 19gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 50mgSodium: 1132mgPotassium: 536mgFiber: 7gSugar: 10gVitamin A: 31626IUVitamin C: 11mgCalcium: 99mgIron: 3mg

A Note on Nutritional Information

Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed.

Keyword canned pumpkin soup, creamy soup with cream, fall soup, pumpkin soup recipe
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