Pumpkin Soup with Canned Pumpkin
This easy pumpkin soup with canned pumpkin is thick and creamy with plenty of fall favor! Ready in 30 minutes with pumpkin puree, onion, coconut milk and chicken broth.
Ingredients
- 1 Tablespoon olive oil
- 1 medium onion , chopped
- 2-3 cloves garlic , minced
- 2 (14-ounce) cans pumpkin puree
- 2 1/2-3 cups vegetable or chicken stock
- ½ cup unsweetened coconut cream , plus more for serving
- 1 ½ teaspoon pumpkin pie spice
- 1 ½ teaspoons Kosher salt , more to taste
- ¼ teaspoon Freshly ground black pepper , more to taste
For Topping: Roasted pumpkin seeds, cream, herbs
Instructions
- Saute onion and garlic. In a large pot, heat 1 Tablespoon olive oil over medium heat. Once the oil is shimmering, add one onion and cook for 3-5 minutes or until translucent. Then add 2-3 cloves garlic and cook an additional minute. Cook, stirring occasionally, until onion is translucent.
- Add pumpkin. Stir in 2 1/2 cups stock, 2 cans pumpkin, 1/2 cup coconut cream, 1 1/2 teaspoons pumpkin pie spice, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper. Bring to a light boil, uncovered, and then reduce heat to low and simmer 5-7 minutes, or until heated through. Stir frequently and then remove from heat.
- Puree. Pour into a blender or use an immersion blender to purée the soup until smooth. You can skip this step if you don't mind the onions.
- Ladle into bowls and drizzle coconut cream on top, pumpkin seeds and pepper if desired.
Notes
Roasted Pumpkin: This recipe works really well with fresh pumpkin as well (any variety is ok, but sugar pumpkins are my top choice). For an amazing flavor, try roasting fresh pumpkin before pureeing.
Quarter a 2 1/2-pound pumpkin and remove the seeds. Place on a parchment-lined baking sheet and coat in olive oil. Roast in a 425°F oven for 35 minutes, or until the flesh is easily pierced with a fork. Let cool. Add in about 30 ounces to the soup.
Cream: Feel free to swap out the coconut cream with heavy cream, if you prefer.
Storage: Store in a covered container in the refrigerator for up to 5 days.
Nutrition
Calories: 102kcal, Carbohydrates: 5g, Protein: 1g, Fat: 9g, Saturated Fat: 7g, Polyunsaturated Fat: 0.3g, Monounsaturated Fat: 2g, Sodium: 491mg, Potassium: 100mg, Fiber: 1g, Sugar: 2g, Vitamin A: 262IU, Vitamin C: 2mg, Calcium: 12mg, Iron: 1mg
Nutrition provided is an estimate. It will vary based on specific ingredients used.
