This Pumpkin Soup with Canned Pumpkin is a quick, healthy appetizer soup for fall festivities, Thanksgiving, winter holidays, and beyond.
It’s easy to make in just a few minutes and even easier to eat. Naturally dairy-free, vegan, and delicious!
Can you believe Thanksgiving is just around the corner?
While it marks the start of the holiday dinner party season, we also want to stay healthy while enjoying the festivities. Enter this vegan pumpkin soup recipe!
Now, you may be wondering if you can make this soup with canned pumpkin, and the answer is YES!
In fact, this soup is creamy, comforting, AND nutritious, thanks to the fiber-packed goodness of canned pumpkin. You can even top it with toasted pumpkin seeds for extra fiber and flavor!
That all being said, there’s no better way to stay warm this holiday season than with a comforting bowl of homemade creamy pumpkin soup with canned pumpkin. Enjoy!
Why You’ll Love This Recipe
Here are five reasons why this recipe is a keeper:
- Crowd-pleasing meal starter. Kick off the feast by serving this soup in charming ramekins, topped with toasted pumpkin seeds, and it’s guaranteed to start the conversation!
- Satisfying appetizer soup. There’s no shortage of satiating fiber in this healthy recipe. You can easily enjoy it as an appetizer or light meal.
- Easy-to-make. You don’t need to babysit it, and toasting the pumpkin seeds is quick, which is a lifesaver when you need to multitask.
- 100% dairy-free and vegan. It’s luxuriously thick and creamy despite the absence of heavy cream.
- Make ahead friendly. Cook a batch to enjoy now or save for later!
Here is a brief overview of the ingredients you’ll need to make this creamy pumpkin soup recipe:
- Canned pumpkin puree – Make sure you grab a can of 100% pure pumpkin puree, NOT pumpkin pie filling. The latter is seasoned with sugar and pumpkin pie spice.
- Water – This is the necessary liquid base for cooking and blending the ingredients into a smooth and creamy consistency.
- Apples – Select apples with a balance of sweet and tart flavors, such as Granny Smith or Honeycrisp.
- Dried apricots – They help thicken the soup and add a subtle fruity sweetness to enhance the overall flavor profile.
- Spices – A combination of ground cinnamon, ground allspice, and ground nutmeg impart a cozy, heartwarming flavor profile.
- Maple syrup – It adds natural sweetness and a hint of caramelized flavor.
- Spiced pumpkin seeds – You’ll need raw pumpkin seeds (or pepitas), ground cinnamon, and ground allspice for the spiced pumpkin seed garnish.
How to Make Pumpkin Soup with Canned Pumpkin
Here are the step-by-step instructions on how to make this easy recipe:
- Simmer: Combine the pumpkin puree and water in a large pot. Add the apples and apricots and bring to a boil. Reduce the heat, cover, and simmer until the apples and apricots are soft (about 8 to 10 minutes). Turn off the heat and let it cool.
- Blend: Once the soup is cool enough to handle, transfer it to a blender or food processor and blend until smooth. You can also use an immersion blender here.
- Season: Return the soup to the pot. Add the cinnamon, allspice, nutmeg, and maple syrup, and bring to a simmer, then turn off the heat.
- Garnish: Heat the pumpkin seeds in a pan over medium heat, stirring constantly. Add the ground cinnamon and allspice, and cook until the seeds are toasted. Sprinkle the seeds on top of the individual portions, and serve.
Here are a few tips for the best pumpkin soup:
- Use pumpkin puree, NOT pumpkin pie filling. As mentioned before, using pumpkin puree without any added sweeteners or spices is imperative.
- How to thin or thicken. Adjust the soup’s thickness by adding more water (or broth) if it’s too thick, or simmer longer to reduce it if it’s too thin.
- Don’t burn the pumpkin seeds. Pumpkin seeds toast quickly, so transferring them to a plate immediately after toasting is best. Otherwise, they will continue toasting in the pan even if you take it off the burner.
Here are a few ideas on how to customize this recipe:
- Pumpkin cauliflower soup – Blend the soup with roasted cauliflower for extra fiber and flavor.
- Aromatics – Before adding the canned pumpkin and water to the pot, sauté diced onions, carrots, celery, and minced garlic with olive oil for an added savory flavor.
- Broth – Consider replacing half the water with flavorful vegetable broth or stock for depth and complexity.
- Extra creamy – For a homemade pumpkin soup with an extra creamy texture, after blending and seasoning the soup, stir in heavy cream or a non-dairy alternative like cashew or coconut milk.
- Garnishes – Besides toasted pumpkin seeds, garnish with toasted pecans or walnuts, croutons, crumbled crispy bacon, chopped chives, a drizzle of olive oil, or a dollop of coconut cream.
Storing & Freezing
Storing: Store leftover soup in an airtight container in the refrigerator for 3-4 days.
Freezing: This dairy-free pumpkin soup freezes well in a freezer-safe container for up to 3 months.
Frequently Asked Questions
Here are a few related questions about making pumpkin soup with canned pumpkin:
Is there a difference between canned pumpkin and pumpkin puree?
Typically, there is no difference between canned pumpkin and pumpkin puree. However, some pumpkin puree recipes may include other blended winter veggie varieties, such as butternut squash or sweet potato.
Can I make this with homemade pumpkin puree instead of canned pumpkin?
The consistency may differ slightly, but if you want to make your own pumpkin puree, go for it.
Simply cut a fresh pumpkin in half and remove the seeds and pulp. Then, roast the halves in the oven until tender, scoop out the flesh, and blend or mash until smooth.
What do you serve with pumpkin soup?
This creamy canned pumpkin soup is the perfect soup to serve as an appetizer before a holiday feast.
But you can also enjoy it as a standalone meal with sides, such as crusty bread or dinner rolls, salad, roasted root vegetables, and simple cooked proteins like fish and chicken.
More Soup Recipes
Here are a few other soup recipes that are perfect for fall and winter:
- Barley Vegetable Soup
- Canned Black Bean Soup
- Bulgur Soup Recipe
- Ground Turkey Soup
- Spicy Red Lentil Soup
- 1 can ( 796 ml ) / 3 1/4 cup pumpkin puree, See Notes
- 6 cups water
- 2 apples, cored and chopped
- 12 dried apricots
- 1 tsp ground cinnamon
- 1/2 tsp ground allspice
- 1/8 tsp ground nutmeg
- 2 Tbsp maple syrup
For the Spiced Pumpkin Seeds:
- 1 cup raw pumpkin seeds
- 1/2 ground cinnamon
- 1/4 ground allspice
- In a pot, combine the pumpkin puree with water. Add the apples and apricots and bring to a boil.
- Reduce heat. Cover and simmer for about 8 to 10 minutes until the apples and apricots are soft. Turn off the heat and let it cool.
- Once cool enough to handle, puree the mixture using a blender or food processor. Return to the pot. Add the cinnamon, allspice, nutmeg and maple syrup. Bring to a simmer and turn off the heat.
For the Spiced Pumpkin Seeds:
- Place the pumpkin seeds on a pan and heat them over medium heat. Make sure to stir constantly. Add the ground cinnamon and allspice. Toast the seeds until they start changing color. You might need to transfer the seeds to a plate right away because they will continue toasting on a hot pan even after you take it off the burner.
1. Use only 100% pumpkin puree and not pumpkin pie filling.
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Nutrition InformationYield 8 Serving Size 1/8 of recipe
Amount Per Serving Calories 173Total Fat 8.2gSaturated Fat 1.5gTrans Fat 0gUnsaturated Fat 6.1gCholesterol 0mgSodium 13.4mgCarbohydrates 23.1gFiber 4.8gSugar 15.5gProtein 6g
Nutrition facts provided on this website are an estimate and not guaranteed to be accurate. Please see a qualified health care provider for personalized diet advice and make sure that each of the ingredients is allowed in your diet.