Pumpkin Soup with Canned Pumpkin
This delicious creamy pumpkin soup has a rich flavor and is made with canned pumpkin puree. It's easy to make in a Dutch oven, Instant Pot, or crock pot! It's dairy free and great for lunch or dinner.
Servings: 4 1.5 cup servings
Calories: 161kcal
Ingredients
- 1 tablespoons olive oil
- 1 cup diced carrots
- ⅓ cup diced celery about 2 stalks
- ½ cup diced yellow onion 1 small onion
- 1 tablespoon minced garlic
- 30 ounces canned pumpkin puree two 15-ounce cans
- 4 cups vegetable stock low or no sodium
- ½ teaspoon black pepper plus more to taste
- 1 teaspoon smoked paprika
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- ¼ teaspoon dried thyme
- ½ teaspoon ground turmeric
- 1 tablespoon honey
Instructions
- Add olive oil to a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is hot, add carrots, celery, onion and garlic. Sauté until translucent - about 5 minutes.
- Add pumpkin puree, vegetable stock, spices and honey. Stir to combine and bring to a boil over medium-high heat.
- Once boiling, reduce heat to medium-low and simmer for 15 minutes.
- Use an immersion blender or regular blender to blend the soup until smooth.
- Serve as-is or top with a drizzle of coconut milk or heavy cream.
Video
Notes
- For an even richer flavor, stir in 1/2 cup of coconut cream or heavy cream to the soup at the very end.
- To make the pumpkin soup vegan, substitute maple syrup for the honey.
- You can find instructions for making the soup in an Instant Pot or crock pot in the blog post.
Nutrition
Serving: 1.5cups | Calories: 161kcal | Carbohydrates: 31g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3g | Sodium: 1127mg | Potassium: 628mg | Fiber: 8g | Sugar: 16g | Vitamin A: 39227IU | Vitamin C: 13mg | Calcium: 85mg | Iron: 4mg
