I’ve been serving this cozy pumpkin soup all fall , and trust me, it’s a bowl-full of comfort that’s both flavorful and protein-powered. Rooted in family-tested goodness and optimized for the Pinterest crowd, this recipe brings warmth, nutrition, and the kind of trustworthy flavor my readers love.
Prep Time: 10 min • Cook Time: 15 min • Total Time: 25 min
Ingredients
- 1.2 kg (2.4 lb) pumpkin or butternut squash, unpeeled weight
- 1 onion, sliced (white, brown, or yellow)
- 2 garlic cloves, peeled whole
- 3 cups low‑sodium vegetable or chicken broth
- 1 cup water
- Salt and pepper, to taste
- ½–¾ cup cream, half‑and‑half, or milk
- Optional for garnish: parsley, crusty bread
Step‑by‑Step Instructions
- Cut, peel, and prep: Slice pumpkin into ~3 cm (1.5″) pieces, peel, and remove seeds , chunk it into 4 cm bits. It reminds me of the first time I nearly julienned chunks instead of chunking them , felt like a kitchen blooper turned happy accident!
- Simmer together: In a large pot, combine pumpkin, onion, garlic, broth, and water , it won’t cover fully, and that’s okay. Bring to a boil, then simmer rapidly, uncovered, until pumpkin is tender (should take about 10 minutes , test with a butter knife).
- Blend carefully: Remove from heat and blend until silky smooth with a stick blender. Pro tip: let it cool just enough to avoid a soup-explosion in your blender (hot soup + blender = a scary, messy moment)
- Finish with cream: Stir in the cream or milk gently. Never boil after adding dairy , it can split. Season to taste with salt and pepper.
- Serve and garnish: Ladle into bowls, drizzle with a little extra cream, scatter some freshly ground pepper, and finish with parsley. Perfect with crusty bread for dunking!
Pro Tips
- Work‑around dairy: If you don’t have cream, milk works beautifully—I’ve even used a knob of butter for richness in a pinch.
- Soup texture 101: Use a stick blender directly in the pot to save cleanup and nix chunks quickly.
- Boost protein: Stir in cottage cheese or Greek yogurt at the end for extra protein power without compromising creaminess.
Nutrition Info (per serving, approximately ¼ batch with cream)
- Calories: 189 kcal
- Carbs: 22 g • Protein: 3 g • Fat: 11 g (6 g sat)
- Fiber: 1 g • Sugar: 9 g • Sodium: 723 mg
- Vitamins A & C: Very high! (20‑fold DV for vitamin A, 30% for C)
Flavor Experiments
- Top with roasted pumpkin seeds for crunch
- Stir in a swirl of Greek yogurt or a sprinkle of smoked paprika
- Add cooked lentils or white beans for extra protein and texture
- Use vegetable broth or swap in coconut milk for a dairy-free, creamier twist
Storage & Freezer Tips
- Fridge: Cool to room temp, store in an airtight container—good for up to 4 days.
- Freezer: Cool, then freeze flat in zip-top bags. Lasts 3 months! Thaw overnight in the fridge and reheat gently on the stove.
Learn From Mistakes
I once blended piping-hot soup in my stand blender , before I knew it, the lid popped off and soup showered the ceiling! I now always use a stick blender and let it cool slightly. Lesson learned, mess avoided!
FAQ
- Can I use canned pumpkin puree?
Yes! Use two 15‑oz cans in place of fresh pumpkin. No need to precook , just skip to simmer and enjoy. - Can I make this vegan?
Absolutely , swap broth for vegetable stock and cream for coconut milk or almond milk. Garnish with toasted pumpkin seeds.
Cozy Pumpkin Soup
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A flavorful and protein-powered pumpkin soup perfect for fall, bringing warmth and nutrition to your table.
Ingredients
Scale
- 1.2 kg (2.4 lb) pumpkin or butternut squash, unpeeled weight
- 1 onion, sliced (white, brown, or yellow)
- 2 garlic cloves, peeled whole
- 3 cups low-sodium vegetable or chicken broth
- 1 cup water
- Salt and pepper, to taste
- ½–¾ cup cream, half-and-half, or milk
- Optional for garnish: parsley, crusty bread
Instructions
- Slice pumpkin into ~3 cm (1.5″) pieces, peel, and remove seeds, chunk it into 4 cm bits.
- In a large pot, combine pumpkin, onion, garlic, broth, and water. Bring to a boil, then simmer rapidly, uncovered, until pumpkin is tender (about 10 minutes).
- Remove from heat and blend until silky smooth with a stick blender. Let it cool slightly to avoid a mess.
- Stir in the cream or milk gently, season to taste with salt and pepper.
- Ladle into bowls, drizzle with a little extra cream, scatter some freshly ground pepper, and finish with parsley. Serve with crusty bread!
Notes
If you don’t have cream, milk works beautifully. For extra protein, stir in cottage cheese or Greek yogurt at the end.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Soup
- Method: Blending and Simmering
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 189
- Sugar: 9g
- Sodium: 723mg
- Fat: 11g
- Saturated Fat: 6g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 1g
- Protein: 3g
- Cholesterol: 33mg