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Pumpkin Soup with Canned Pumpkin

Creamy Pumpkin Soup with Canned Pumpkin for Cozy Evenings

Enjoy a hearty bowl of Pumpkin Soup with Canned Pumpkin perfect for chilly evenings.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Appetizers
Cuisine: American
Calories: 210
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can substitute with butter or coconut oil
  • 1 unit Yellow Onion Chopped; alternatives include shallots or leeks
  • 2 cloves Minced Garlic Can substitute with garlic powder (1/4 tsp)
  • 1 tablespoon Fresh Thyme Can substitute with 1 tsp of dried thyme
  • 1 can Canned Pumpkin Purée Ensure it's pure pumpkin, not pumpkin pie filling
  • 1 teaspoon Kosher Salt Adjust to taste
For the Seasoning
  • 1 teaspoon Ground Cumin Provides warm earthiness
  • 0.5 teaspoon Black Pepper Adjust based on your spice preference
  • 0.5 teaspoon Ginger Powder Can use fresh grated ginger
  • 1 pinch Cayenne Pepper Omit for a milder version
For the Broth and Sweetness
  • 3 cups Vegetable Broth Can swap for chicken broth if desired
  • 2 tablespoons Maple Syrup Can use honey or agave syrup as alternatives
For Creaminess
  • 0.5 cup Heavy Cream Coconut milk can serve as a vegan substitute

Equipment

  • large pot
  • Immersion Blender

Method
 

Step‑by‑Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 chopped yellow onion and 2 cloves of minced garlic. Sauté until the onion is translucent, about 5 minutes.
  2. Stir in 1 tablespoon of fresh thyme, then add 1 can of pumpkin purée, 1 teaspoon of kosher salt, 1 teaspoon of ground cumin, 1/2 teaspoon of black pepper, and 1/2 teaspoon of ginger powder. Optionally, add a pinch of cayenne pepper.
  3. Pour in 3 cups of vegetable broth, stir well, and bring to a gentle simmer. Cook uncovered for about 10 minutes, stirring occasionally.
  4. Remove from heat and stir in 2 tablespoons of maple syrup and 1/2 cup of heavy cream. Blend with an immersion blender until smooth.
  5. Serve warm, topped with toasted pumpkin seeds and flaky sea salt.

Nutrition

Serving: 1bowlCalories: 210kcalCarbohydrates: 23gProtein: 3gFat: 10gSaturated Fat: 5gMonounsaturated Fat: 5gCholesterol: 30mgSodium: 400mgPotassium: 550mgFiber: 4gSugar: 5gVitamin A: 1800IUVitamin C: 10mgCalcium: 50mgIron: 1.5mg

Notes

For best results, use high-quality canned pumpkin purée. Adjust spices to personal taste, and store leftovers in an airtight container for up to 3 days.

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