Creamy Pumpkin Soup Recipe
This easy pumpkin soup is yummy, super easy to make, and kid-approved! Serve with a salad or leftovers for a fast meal.
Servings: 8 cups
Calories: 251kcal
Equipment
- Immersion blender (or regular blender)
Ingredients
- 2 TBSP olive oil (or coconut oil)
- 4 lb fresh pumpkin (or 3½ cups canned pumpkin purée)
- 1 yellow onion (sliced)
- 1 carrot (chopped)
- 1 apple (peeled, cored and chopped)
- 1 tsp salt
- 1 tsp black pepper
- 2 cloves garlic (minced, or 1 tsp garlic powder)
- 1 tsp sage
- 4 cups chicken broth
- 1 cup heavy cream (or coconut cream, optional)
- ¼ cup fresh parsley (for garnish, optional)
- pepitas (for garnish, optional)
Instructions
- Peel, seed, and dice the pumpkin into 1-inch cubes.
- In a large stockpot, heat the olive or coconut oil over medium heat.
- Saute the fresh pumpkin, onion, minced garlic cloves, carrot, and apple in a Dutch oven or large pot for 5 minutes or until tender. If using canned pumpkin puree, reserve pumpkin until step #5 when adding broth.
- Add the salt, sage, and teaspoon ground pepper. Add the garlic powder if not using minced garlic cloves.
- Pour in the chicken stock or 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. You can also use a regular blender, working in batches.
- Top with cream and freshly chopped parsley if desired and serve.
- Store any leftovers in an airtight container in the fridge and reheat as needed.
Notes
You can also use canned full-fat coconut milk if you don’t have coconut cream.
Nutrition
Serving: 1cup | Calories: 251kcal | Carbohydrates: 26g | Protein: 6g | Fat: 16g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 34mg | Sodium: 353mg | Potassium: 684mg | Fiber: 8g | Sugar: 12g | Vitamin A: 37179IU | Vitamin C: 15mg | Calcium: 97mg | Iron: 4mg