Irresistible Pumpkin Soup with Canned Pumpkin

If you ask me, canned pumpkin is one of the smartest shortcuts in the kitchen.

This cozy pumpkin soup comes together in about 30 minutes and tastes like you spent hours simmering fresh pumpkins. Creamy canned pumpkin pairs with warm spices and a splash of cream for that perfect fall comfort.

It’s simmered with onions, garlic, and vegetable broth until everything melds together beautifully. A pinch of nutmeg and some black pepper help round out all the flavors.

It’s the kind of soup that makes your house smell amazing and fills you up without weighing you down, perfect for those chilly autumn nights.

What Kind of Canned Pumpkin Should I Use?

When shopping for canned pumpkin, make sure you grab plain pumpkin purée and not pumpkin pie filling – they’re totally different products and you’ll definitely notice if you use the wrong one. Most grocery stores carry a few brands, and honestly, they’re all pretty similar in quality, so don’t stress too much about finding a specific brand. The key is looking for 100% pure pumpkin with no added spices or sugar on the ingredient list. If you want to get a little fancy, organic versions tend to have a slightly richer flavor, but regular canned pumpkin works perfectly fine for this soup.

Options for Substitutions

This cozy pumpkin soup is pretty forgiving when it comes to swaps and substitutions:

• Canned pumpkin purée: This is the star of the show, so I’d stick with canned pumpkin for the best results. If you really want to use fresh, you’ll need about 2 cups of roasted and mashed pumpkin, but the texture might be slightly different.
• Fresh thyme: No fresh thyme? Use 1 teaspoon of dried thyme instead. You can also try fresh sage or rosemary for a different flavor profile.
• Vegetable broth: Chicken broth works just as well if that’s what you have on hand. For a richer flavor, try using half broth and half coconut milk.
• Heavy cream: You can swap this with coconut cream, half-and-half, or even whole milk. For a dairy-free version, coconut cream gives the best creamy texture.
• Maple syrup: Honey or brown sugar work as substitutes – start with 1 tablespoon and taste as you go since sweetness levels vary.
• Spices: Feel free to adjust the spice blend to your taste. Add more cumin for earthiness, skip the cayenne if you don’t like heat, or throw in some nutmeg or cinnamon for a warmer flavor.

Watch Out for These Mistakes While Cooking

The biggest mistake when making pumpkin soup is rushing the onion and garlic base – take your time to cook them slowly until the onions are translucent and sweet, as this builds the foundation of flavor for your entire soup.

Another common error is adding all the spices at once without letting them bloom, so make sure to cook the cumin, ginger, and cayenne with the aromatics for about 30 seconds until fragrant before adding the pumpkin puree.

Don’t skip tasting and adjusting the seasoning at the end, since canned pumpkin can vary in flavor intensity, and you might need extra salt, a pinch more maple syrup for sweetness, or a squeeze of lemon juice to brighten everything up.

Finally, if your soup turns out too thick, thin it gradually with additional broth rather than water, and if it’s too thin, let it simmer uncovered for a few extra minutes to concentrate the flavors.

What to Serve With Pumpkin Soup?

This cozy pumpkin soup pairs beautifully with warm, crusty bread like a rustic sourdough or whole grain roll that’s perfect for dipping. I love serving it alongside a simple arugula salad with dried cranberries and toasted walnuts, which adds a nice contrast to the soup’s creamy sweetness. For a heartier meal, try it with a grilled cheese made with sharp cheddar or gouda, or even a turkey and brie sandwich. The soup also works great as a starter before roasted chicken or pork tenderloin, especially during fall when those warm spices really shine.

Storage Instructions

Refrigerate: This pumpkin soup keeps really well in the fridge for up to 5 days in an airtight container. I actually think it tastes even better the next day because all those spices have more time to meld together. Just give it a good stir before serving since it might separate a little.

Freeze: You can definitely freeze this soup for up to 3 months in freezer-safe containers or bags. I like to freeze it in individual portions so I can just grab one for a quick lunch. Just leave some room at the top of your container since it will expand when frozen.

Warm Up: To reheat, just warm it gently on the stove over medium-low heat, stirring occasionally until heated through. You can also microwave it in 30-second intervals, stirring between each one. If it seems too thick after reheating, just add a splash of broth or water to thin it out.

Preparation Time	15-20 minutes
Cooking Time	15-20 minutes
Total Time	30-40 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 400-450
• Protein: 8-10 g
• Fat: 20-25 g
• Carbohydrates: 60-65 g

Ingredients

For the soup:

• 2 cups low-sodium vegetable broth
• 1 can pumpkin purée (I use Libby’s pumpkin puree)
• 1/2 tsp ground cumin
• 2 tbsp maple syrup
• 1/4 tsp black pepper
• 3 garlic cloves (minced for best flavor)
• 1/8 tsp cayenne pepper
• 1 large bunch fresh thyme
• 1 medium yellow onion (finely diced)
• 2 tbsp heavy cream
• 2 tbsp olive oil (I use extra virgin olive oil)
• 1/8 tsp ground ginger
• 3/4 tsp kosher salt

For the garnish:

• Toasted pumpkin seeds (optional, for crunch)
• Flaky sea salt (optional)
• Extra black pepper (optional)
• Additional fresh thyme leaves (optional)

Step 1: Prep the Aromatics and Herbs

• 1 medium yellow onion
• 3 garlic cloves
• 1 large bunch fresh thyme (enough for 2 tbsp leaves)

Very finely chop the yellow onion and finely grate the garlic cloves.

Strip the leaves from the fresh thyme until you have 2 tablespoons of leaves.

Having all your aromatics prepped ahead of time will make the cooking process smooth and enjoyable.

Step 2: Cook the Aromatics

• 2 tbsp olive oil
• chopped onion (from Step 1)
• grated garlic (from Step 1)

Heat the olive oil in a medium saucepan over medium heat until shimmering.

Add the chopped onion and grated garlic, then cook, stirring frequently, until the mixture is soft and fragrant, about 3 to 4 minutes.

This step brings out the sweet and savory flavors of the onion and garlic as the base of the soup.

Step 3: Add Pumpkin and Spices

• thyme leaves (from Step 1)
• 1 can (15 oz) pumpkin purée (about 2 cups)
• 3/4 tsp kosher salt
• 1/2 tsp ground cumin
• 1/4 tsp freshly ground black pepper
• 1/8 tsp ground ginger
• 1/8 tsp cayenne pepper

Add the fresh thyme leaves, pumpkin purée, kosher salt, ground cumin, black pepper, ground ginger, and cayenne pepper to the saucepan.

Stir well to combine.

Cook over medium-low heat, letting the flavors meld and the soup become fragrant and steaming, for about 5 minutes.

Step 4: Add Vegetable Broth

• 2 cups low-sodium vegetable broth

Pour in the vegetable broth and stir the mixture constantly.

Let it cook for another 3 to 4 minutes, allowing the soup to bubble and all the flavors to come together.

I find that slowly adding the broth helps keep the soup smooth and well-blended.

Step 5: Finish with Maple Syrup and Cream

• 2 tbsp maple syrup
• 2 tbsp heavy cream

Remove the saucepan from the heat.

Stir in the maple syrup and heavy cream until the soup is fully combined and creamy.

At this point, for an extra smooth and luscious texture, you can use an immersion blender right in the pot or carefully transfer the hot soup to a blender and blend until it reaches your desired consistency.

Step 6: Garnish and Serve

• toasted pumpkin seeds (optional)
• flaky sea salt (optional)
• additional fresh thyme leaves (optional)
• extra ground black pepper (optional)

Ladle the warm soup into bowls.

Top each serving with toasted pumpkin seeds, a sprinkle of flaky sea salt, additional fresh thyme leaves, and extra cracked black pepper if you like.

For a more vibrant presentation, I love to add a pinch of fresh thyme leaves just before serving.

Enjoy your cozy pumpkin soup!