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Bowl of creamy pumpkin soup topped with seeds and herbs

Creamy Pumpkin Soup

Velvety pumpkin soup with warm spices, a touch of maple and a swirl of cream, ready in 40 minutes with pantry ingredients.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Soup
Cuisine: American
Calories: 210
Ingredients Method Notes

Ingredients
  

  • 2 tablespoons butter
  • 1 medium yellow onion chopped
  • 2 medium carrots peeled and chopped
  • 3 cloves garlic minced
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon smoked paprika
  • 1/8 teaspoon cayenne pepper or to taste
  • 2 cans pumpkin puree 15 oz each (425 g each), not pie filling
  • 4 cups chicken or vegetable broth low sodium (950 ml)
  • 2 tablespoons maple syrup
  • 1 teaspoon salt plus more to taste
  • 3/4 cup heavy cream (180 ml)
To serve
  • 1/3 cup pepitas toasted
  • fresh sage or parsley and black pepper

Method
 

  1. Melt the butter in a large pot over medium heat. Add the onion and carrots with a pinch of salt and cook for 8 to 10 minutes until soft.
  2. Stir in the garlic, cinnamon, nutmeg, smoked paprika and cayenne and cook for 30 to 60 seconds until fragrant.
  3. Add the pumpkin, broth, maple syrup and salt. Bring to a boil, then cover and simmer for 15 minutes until the carrots are very tender.
  4. Blend with an immersion blender until completely smooth, or blend carefully in batches in a countertop blender.
  5. Stir in the cream over low heat and warm through without boiling. Taste and adjust the seasoning.
  6. Serve topped with toasted pepitas, a drizzle of cream, black pepper and fresh herbs.

Notes

Dairy free: use olive oil and coconut milk.
Freezing: freeze before adding cream for up to 3 months.
Nutrition is an estimate per serving without toppings.