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homemade pumpkin soup recipe
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Homemade Pumpkin Soup – Fall Favorite!

Katie WellsNov 6, 2018Updated: Jul 30, 2019
Reading Time: 3 min

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Wellness Mama » Blog » Recipes » Homemade Pumpkin Soup – Fall Favorite!
Table of Contents[Hide][Show]
  • How to Make a Healthy Pumpkin Soup
  • The Best Kind of Pumpkin to Use+−
    • Stocking a Real Food Pantry
  • Pumpkin Soup Recipe (Dairy Optional)+−
    • Other Comforting Fall Soups & Recipes to Try:

‘Tis the season… for pumpkin anyway! Pumpkin pie, pumpkin bread, pumpkin lattes, and more are everywhere this time of year. Some of us love it and some of us hate it… but I’m totally in the love it camp! This made-from-scratch pumpkin soup recipe is a quick and filling fall meal.

Extra bonus… in a pinch, I can make this soup entirely from ingredients in my pantry!

How to Make a Healthy Pumpkin Soup

I’m not sure pumpkin soup could be unhealthy, since pumpkin itself is loaded with fiber, beta-carotene, vitamin A, vitamin C, and potassium. Add bone broth (homemade or the quality kind that is long-simmered) and you have all of the gut-healing benefits of gelatin as well.

This pumpkin soup recipe has just the right savory/sweet balance from the addition of fresh onion, apple, and sage. Confession: on a busy night when I didn’t have fresh ingredients on hand, substituting a teaspoon of onion powder and a cup of applesauce worked just fine!

Green ebook cover with spices, bears, and veggies on a table

Meal Prep!

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With my High-Protein (Family-Friendly) Bulk Meal Prep Guide. This saves me so much time each week and keeps my family fueled! Download it free here:

Looking for a recommendation of where to buy your ingredients? Thrive Market is an online grocery store that carries all the best organic, non-GMO brands at prices that are 25-50% off retail. 

The Best Kind of Pumpkin to Use

The first time I made this soup I used fresh pumpkin from the farmers market. The benefit for the extra work? An incredibly delicious soup and the chance to make roasted pumpkin seeds of course!

Jack-o-Lantern pumpkins not recommended for this recipe… look instead for pumpkins labeled “sugar pumpkin” or “pie pumpkin.” I find pumpkins on the smaller side (around 4 pounds or less) are usually sweeter.

If you’re not used to baking with fresh pumpkin, this post explains the easiest way to do it.

Stocking a Real Food Pantry

If you don’t have fresh pumpkin on hand, a quality puréed pumpkin from your pantry is equally delicious! Add chicken broth, some spices, and a swirl of coconut cream and voilá… pumpkin soup!

I buy my pumpkin from Thrive Market because they carry an organic brand that is about a third of the price at the grocery store.

homemade pumpkin soup recipe

Pumpkin Soup Recipe (Dairy Optional)

katie wells
This soup is delicious, easy to make, and very much kid approved! Serve with a salad or leftovers for a fast meal.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Lunch or Dinner
Cuisine Soup
Servings 8 cups
Calories 111 kcal

Ingredients
  

  • 2 TBSP olive oil (or coconut oil)
  • 4 lb fresh pumpkin (or 3½ cups canned pumpkin purée)
  • 1 onion
  • 1 carrot
  • 1 apple
  • 1 tsp salt
  • 1 tsp pepper
  • 2 cloves garlic (minced, or 1 tsp garlic powder)
  • 1 tsp sage
  • 4 cups chicken broth
  • 1 cup fresh cream (or coconut cream, optional)
  • ¼ cup fresh parsley (optional)

Instructions
 

  • Peel, seed, and chop the pumpkin into 1-inch cubes, slice the onion, chop the carrot, and peel, core and chop the apple.
  • In a large stockpot, heat the coconut oil over medium-high heat.
  • Saute the fresh pumpkin, onion, garlic, carrot, and apple for 5 minutes or until tender. If using canned/pureed pumpkin, reserve pumpkin until step #5 when adding broth.
  • Add the salt, pepper, garlic, and sage.
  • Pour in the broth and bring the soup to a boil.
  • Reduce heat and simmer for 10 minutes or until the pumpkin is fork-tender.
  • Use an immersion blender to blend until smooth.
  • Top with cream and freshly chopped parsley if desired and serve.

Notes

This soup goes perfectly with this shaved apple kale salad.

Nutrition

Serving: 1cupCalories: 111kcalCarbohydrates: 16gProtein: 4gFat: 5gSaturated Fat: 1gSodium: 286mgPotassium: 406mgFiber: 5gSugar: 7gVitamin A: 18004IUVitamin C: 7mgCalcium: 54mgIron: 2mg
Tried this recipe?Let us know how it was!

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Other Comforting Fall Soups & Recipes to Try:

  • Nourishing Butternut Squash Soup Recipe
  • Loaded Sweet Potato Soup Recipe
  • How to Make an Amazing Pumpkin Spice Latte (At Home)
  • Family Favorite Pumpkin Pie Recipe (Dairy & Gluten Free)
  • Dairy-Free Cilantro Pesto Recipe (With Pumpkin Seeds!)
  • Stuffed Acorn Squash Boats (Kid-Approved!)
  • Chicken Squash Stir Fry

Enjoy the season!

Have you ever had pumpkin soup? Will you try this recipe?

Many thanks to Thrive Market for sponsoring this post. I love this online grocery store because it’s like the convenience of Amazon + the quality of Whole Foods + the bargains of Costco. They carry many organic and natural brands for less so I can stock a real food pantry without breaking the bank (or leaving my house). Try it out with their special offer of 25% off your first purchase and a free 30-day membership here.
Category: Recipes, Soup & Stew Recipes

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (2 Comments)

  1. Tricia

    December 23, 2018 at 6:47 AM

    I had some plain unsweetened applesauce on hand, so I used an equivalent measure of it in place of the apples. It all gets blended at the end anyway.
    Saved me prep time.

    Reply
  2. Casey

    November 11, 2018 at 8:46 AM

    It’s bizarre that you claim pumpkin contains beta-carotene AND vitamin A. It’s not surprising when people make the erroneous claim that carrots, etc. contain vitamin A when they only contain the vitamin A precursor beta-carotene, but you’ve made an error I’ve never before seen.

    Reply

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