25 Heartwarming Pumpkin Soup Recipes To Try This Fall
- Updated on Sep 20, 2022
Whether it’s Halloween or not, these delicious pumpkin soup recipes are the real treats! They’re exactly what you need to make cold weather more bearable.
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Packed with amazing seasonal flavors, pumpkin soups can warm the heart and whet the appetite. They’re also super easy to whip up and make a great base for different kinds of variations.
You can use various winter squashes to make the soups – butternut squash, spaghetti squash, acorn squash, kabocha squash, pumpkin, and more.
My top picks for this round up are pumpkins and butternut squashes but you can optimize the recipes to your liking. All of them are vegan or vegetarian!
Without further ado, I present amazing pumpkin soup recipes to try this fall
1. The Best Pumpkin Carrot Soup
Bonus: all the pumpkin benefits and an incredible taste, simple recipe
Take your soups to the next level with this quick but quality pumpkin and carrot soup recipe. No more run of the mill soup for you!
2. Curried Pumpkin & Parsnip Soup
Protein: 6g
Calories: 240kcal
Ready in: 30 minutes
Recipe by: AMummyToo
Bonus: great for involving children in cooking
Delicious pumpkin and parsnip soup with a hint of warming curry powder. It’s mild enough for the whole family to enjoy and a delicious way to get some extra veggies into your little ones.
Children will love helping scoop out the pumpkin seeds, and older children can practise their vegetable peeling skills on the onions and parsnips.
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3. Brown “Butter” and Pumpkin Soup
Protein: 6g
Calories: 226kcal
Ready in: 15 minutes
Recipe by: EasyChickpeasy
Bonus: packs a healthful punch, crazy quick
This delicious pumpkin soup is the perfect fall recipe. It’s creamy, flavorful, and whips up in (drumroll please) about 15 minutes.
4. Pumpkin Lentil Soup
Protein: 9g
Calories: 250kcal
Ready in: 25 minutes
Recipe by: VeganOnBoard
Bonus: filling recipe with a garlic, ginger and chili boost for your immune system
This creamy pumpkin lentil soup is a full meal by the addition of red lentils. The soup is smooth and satisfyingly rich with flavours of ginger and a hint of chili that make it both heartwarming and refreshing!
5. Healthy Pumpkin Soup
Protein: 2g
Calories: 148kcal
Ready in: 25 minutes
Recipe by: iFoodReal
Bonus: a velvety, rich, smooth and creamy soup
This Healthy Pumpkin Soup is made with a few cans of pumpkin purée, coconut milk and warm spices. This vegan soup is creamy, delicious and ready in only 25 minutes (if speed and ease is what you’re after, check out our lazy vegan recipes)!
6. Roasted Red Pepper & Pumpkin Soup
Calories: 150kcal
Ready in: 45 minutes
Recipe by: BritneyBreaksBread
Bonus: a pleasant and warm taste, velvet texture
Roasted Red Pepper and Pumpkin Soup is the perfect soup to welcome the cooler weather that we’ve been having. It’s SUPER easy to make and fairly quick too. Also, it’s vegan and gluten-free – making this also a guilt free recipe.
7. Pumpkin Pesto Soup
Protein: 12g
Calories: 558kcal
Ready in: 55 minutes
Recipe by: ThroughTheFibroFog
Bonus: full of goodness and so tasty
This pumpkin pesto soup is an easy but flavourful lunch or light dinner, with a hint of herbs and garlic from the pesto (check out these light veggie dinner recipes if you like the sound of this!). Vegan, gluten-free and low histamine recipe.
8. Cream of Pumpkin & Coconut Soup
Protein: 2.2g
Calories: 200kcal
Ready in: 5 minutes
Recipe by: LikeHotKeto
Bonus: easy recipe, ideal to be frozen and reheated
This keto friendly, low-carb and dairy-free 5-minute pumpkin coconut soup with ginger is luscious, creamy and comforting. You don’t need to prep anything: just mix the ingredients and simmer!
9. Pumpkin Soup with Curry Paste
Protein: 5g
Calories: 342kcal
Ready in: 1 hour
Recipe by: VeganPunks
Bonus: super delicious and full of goodness
This vegan pumpkin soup uses Thai red curry paste to create a deliciously warming and comforting soup, whether it’s Halloween or not!
10. Pumpkin Ginger Soup with Orange
Calories: 209kcal
Ready in: 30 minutes
Recipe by: Everyday-Delicious
Bonus: just 5 wholesome ingredients
Delicious, warming and easy pumpkin soup recipe to enjoy on a cold day. Ginger adds warmth and a spicy kick and orange a hint of sweetness. It’s easy, quick to make and kids love it!
11. Pumpkin & Sweet Potato Soup
Protein: 4g
Calories: 214kcal
Ready in: 40 minutes
Recipe by: AMummyToo
Bonus: an excellent base for all kinds of variations
Smooth, delicious and packed with pumpkin flavor and a hint of herbs and spices, this pumpkin and sweet potato soup really hits the spot as an ideal meal once the weather turns cool.
12. Jamaican Pumpkin Soup
Protein: 2g
Calories: 101kcal
Ready in: 12 minutes
Recipe by: RecipesFromAPantry
Bonus: best soup suitable for vegan and gluten-free diets
Jamaican Pumpkin Soup is full of Caribbean flavor. This is a deliciously quick and easy Jamaican soup recipe that is ready to serve in less than 20 minutes! Stove top and Instant Pot Versions.
13. Pumpkin Soup with White Beans
Protein: 6g
Calories: 163kcal
Ready in: 30 minutes
Recipe by: CookEatLiveLove
Bonus: can be made on the stovetop or in an instant pot
This delicious, hearty, healthy, and simple pumpkin soup recipe with fresh pumpkin, white beans and a touch of curry makes an easy one pot meal for dinner (if you like the sound of this, why not try our other veggie one pot meals?). A main course soup that works great for meal prep and using throughout the week for lunches or easy dinners.
14. Southwestern Pumpkin Soup
Protein: 6g
Calories: 99kcal
Ready in: 1 hour
Recipe by: TheFoodBlog
Bonus: a little bit spicy and has a smoky depth of flavour
Southwestern Pumpkin Soup is a velvety smooth soup with all the flavours of the Southwest. And it’s dairy-free.
15. Peruvian Soup – Sopa de Calabazo
Protein: 3g
Calories: 140kcal
Ready in: 1 hour 20 minutes
Recipe by: BeyondMereSustenance
Bonus: a stunning first course or a comforting light supper with savory flavors
This savory creamy pumpkin soup recipe is so versatile! Make it “fancy” and serve it in mini pumpkin bowls, or keep it simple and serve it in a bowl. It’s gluten free, vegetarian, and is easily made dairy free and vegan.
16. Pumpkin Tahini Soup
Protein: 6g
Calories: 264kcal
Ready in: 35 minutes
Recipe by: TheStingyVegan
Bonus: a creamy texture, and aromatic spices
This creamy pumpkin tahini soup is made with just six ingredients but is filled with aromatic Moroccan flavours. It’s vegan, super easy to prepare and makes great use of everyone’s favourite seasonal vegetable!
17. Spicy Pumpkin Ginger Soup
Protein: 8.7g
Calories: 456kcal
Ready in: 50 minutes
Recipe by: YummyAddiction
Bonus: can be made vegan
Treat yourself to the rich flavors of fall produce with this spicy and creamy pumpkin ginger soup. It’s so healthy, but also warming and comforting the way a good fall soup should be.
18. Pumpkin Soup with Cauliflower
Protein: 11g
Calories: 203kcal
Ready in: 45 minutes
Recipe by: ChampagneTastes
Bonus: rich and creamy, can be made in an instant pot too
This creamy pumpkin soup is a delicious fall soup made with homemade or canned pumpkin purée, cauliflower, milk, and cheese.
19. Pumpkin Soup with Yogurt Dressing
Protein: 8g
Calories: 145kcal
Ready in: 30 minutes
Recipe by: InTheKitch
Bonus: full of essential nutrients and delicious flavors
There is something so cozy about warming up with a bowl of delicious, hearty soup. This recipe uses everyone’s favorite fall staple, pumpkin, for a nutritious and delicious meal.
20. Vegan Instant Pot Pumpkin Soup
Protein: 3g
Calories: 96kcal
Ready in: 12 minutes
Recipe by: RecipesFromAPantry
Bonus: + stovetop version, an unlimited array of toppings, freezer-friendly
This Vegan Instant Pot Pumpkin Soup is a simple yet impressive soup that is easy on the prep, but big on flavour and ready in less than 20 mins (one of our top plant-based winter soup ideas). Suitable for Vegan, Low Carb, Keto, Paleo, Whole30 and Gluten Free Diets.
21. Pumpkin Curry Soup
Protein: 4g
Calories: 88kcal
Ready in: 25 minutes
Recipe by: JarOfLemons
Bonus: one-pot, vegan, gluten-free
Pumpkin Curry Soup brings about all the warm, cozy, fall feels in a healthy, easy, and delicious way!
22. Vegan Pumpkin Soup
Protein: 5g
Calories: 219kcal
Ready in: 30 minutes
Recipe by: VeganHeaven
Bonus: a simple soup with many optional add-ins and variations
This vegan pumpkin soup with coconut milk is super thick, creamy, and rich. Serve it as a starter for a dinner party or as a comforting main meal on colder days! This dairy-free pumpkin soup is cheap, quick, and very easy to prepare.
Butternut Squash Soups
23. Curried Butternut Squash & Coconut Soup
Bonus: you can use any of the edible squashes or pumpkins
Easy Curried Butternut Squash and Coconut Soup. A delicious blend of coconut sweetness and curried squash make this an absolute fall treat. Try it right away 😉
Ingredients
- 1 medium butternut squash (or pumpkin. You could even buy pre cut and packaged squash or pumpkin to save time)
- 3 carrot
- 1 onion (red or white)
- 2-3 cloves garlic
- 2 tbsp olive oil (for frying)
- 1-2 tbsp curry powder
- ½ cup red lentils, dried (can pre-cooked lentils)
- 3 cups vegetable broth
- 1 can low fat coconut milk
- 1 inch ginger, fresh (1 inch = 2.5 cm)
- Salt and pepper to taste
Optional:
- naan bread or toasted bread to serve
- 1 small chili / jalapeño (or half the amount chili powder)
- roasted pumpkin seeds/oil to serve
- 1 tbsp lemon juice (after serving. Hauke’s fave!)
Instructions
- Peel and dice the pumpkin, carrots, onions and garlic and fry them in oil for one minute in a large sauce pan. If you’re not sure how to slice a pumpkin/squash. (You don't necessarily have to peel the squash, but it will taste nicer without it.)1 medium butternut squash, 3 carrot, 1 onion
- Peel and finely dice the ginger. Add it together with the curry powder to the pot and fry for another minute. Tip in the lentils, vegetable broth, coconut milk and give it a good stir.1-2 tbsp curry powder, ½ cup red lentils, dried, 3 cups vegetable broth, 1 inch ginger, fresh, 1 can low fat coconut milk
- Bring it to boil, then turn the heat down and simmer for 15-18 mins until everything is tender. If you are using pre-cooked lentils wait until the last couple of minutes to add them and their juice.
- Use a hand blender and blend it until smooth then season with salt and pepper.Salt and pepper to taste
- Serve with some bread on the side (well if you want to. We won’t force you!) and if you have them, add some roasted pumpkin seeds and drizzle a little pumpkin oil on the top for a much more intense pumpkin taste.
NOTES
Nutrition
24. Butternut Squash Apple Soup
Calories: 266kcal
Ready in: 40 minutes
Recipe by: Everyday-Delicious
Bonus: apples complement natural butternut squash sweetness
This delicious butternut squash apple soup is a simple and quick to make autumn soup that your whole family will love. The soup is simply seasoned with garlic, ginger, and cinnamon.
25. Butternut Squash Soup with Orange
Ready in: 30 minutes
Recipe by: TheTastyChilli
Bonus: fibre, vitamin A & C, magnesium and potassium
This butternut squash soup with orange and mint is a rich, warm and comforting dish. Served with rustic crusty bread, this healthy butternut squash soup is quick and easy to make and by far one of my favourite fall and winter soup recipes.
Pumpkin Soup Recipes FAQ
If you need to know how to store homemade pumpkin soup or how to make it taste better, here are some answers that might help.
Is pumpkin soup healthy for you?
Yes, most pumpkin soups are healthy for you, if they’re made with simple and wholesome ingredients.
Pumpkin itself packs some impressive health benefits. It’s super nutritious and has relatively few calories.
Pumpkin contains vitamins A, B2, C, and E, iron, magnesium, potassium, and plenty of fiber. It’s also high in a powerful antioxidant – beta-carotene which can protect your skin from UV rays, help your body fight infections and improve metabolic health.
A healthy pumpkin soup can also be a good idea for a weight loss meal (and if that’s what you’re after, try these filling low calorie soups recipes too!). Check out our free 7-day vegetarian weight loss meal plan to learn more about losing weight by eating right.
How many calories are in pumpkins?
A cup of uncooked pumpkin contains only 30 calories.
A cup of canned pumpkin without salt contains 83 calories.
What spice goes well with pumpkin?
Pumpkin pairs well with warm winter spices – dried or fresh thyme, cinnamon, cayenne pepper, nutmeg, turmeric, cloves, ginger, garam masala, sage, cumin, vanilla and chilli.
How do you make pumpkin soup thicker?
You can thicken pumpkin soup by adding flour or cornstarch, and root vegetables (carrots, potatoes, rutabagas, sweet potatoes, turnips).
Beans and rice can work well as thickeners too and add extra richness.
How long does pumpkin soup last in the fridge?
Pumpkin soup can be kept in the fridge for up to 4 days.
You can also make a double batch and freeze the leftover soup for about 3 months. But if it contains any dairy products (sour cream, heavy cream, yogurt, milk, or cheese) remember that they don’t always freeze well.
Hope this recipe compilation helps you to make the best pumpkin soup ever (and if you like these, why not also check out our vegan high protein soup recipes over here!)! Share your favorite recipes in the comments 😊
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
Comments
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2 comments
I love pumpkin soup season and these all look delicious! They definitely make the cold weather easier to bare.
I fully agree! They’re deffo a fall/autumn highlight