Pumpkin Soup Recipe final dish

There’s no better time to make soup than the Fall or Winter months that tend to bring cooler weather. And pumpkin is one of those official foods of Fall. Especially after Halloween, many families find themselves with three or four beautiful pumpkins that they end up reluctantly tossing in the green bin once the festivities are over. Why not use your culinary skills and do something with them in the kitchen?

We had one large pumpkin this year, which, come November 1, I turned it into two-dozen pumpkin muffins, two batches of roasted pumpkin seeds (one with just salt and one with salt and chili powder), and a huge batch of pumpkin soup.

Creamy pumpkin soup is indulgent and heavenly, but I have issues digesting lactose, as noted in my review of the FoodMarble AIRE Digestive Tracker. Thankfully, I found a way to still achieve a creamy texture without having to use any dairy products.

And now, I’m sharing the recipe with you. It’s super easy to make, and it’s a perfect way to use up leftover pumpkin.

Before jumping into the recipe, here are the kitchen utensils you’ll need to make this

Large stockpot or Dutch oven
Immersion blender or blender (you could also use a hand mixer if you don’t have either)
Measuring cups and spoons
Range, microwave, or Instant Pot
Wooden spoon
Chef’s knife (or any decent kitchen knife)

Things to keep in mind before you start

Use up fresh pumpkin

Sure, you can use canned pumpkin or pre-cut pumpkin pieces purchased from the grocery store. But this is a perfect recipe to make after Halloween to use your pumpkins rather than throw them out. You can make a massive batch of this soup then freeze individual servings for quick reheat-able lunches or dinners.

Add dairy if desired

I used coconut milk because I both have a sensitivity to lactose and love the taste of coconut. And you still get that creamy texture. But if you prefer dairy, swap in heavy cream instead.

Get creative

While I haven’t yet tried it, this same recipe would probably work well with butternut squash. It’s worth giving it a try and adjusting the spice and sweetness level until you reach your perfect taste.

It’s pretty filling

While you might want to serve this as a first course when you have guests over, this soup is pretty filling when you add a starch on the side, like garlic toast or crackers. It’s hearty enough to serve as a full meal, depending on portion size and sides.

Don’t waste the seeds!

Roasted pumpkin seeds have a wonderfully nutty taste and they are so much healthier to munch on as a snack than potato chips. Once scooped out of the pumpkin, rinse them in a colander under warm water until they are clean. Let dry, toss in olive oil and sea salt, and bake at 425 F for 20-40 minutes, depending on the size, amount, and how crispy you want them. After 15 minutes, check on them every 5 minutes or so. You can add other seasoning as well to make them taste any way you want, from garlic salt to dill, chili powder to cinnamon.

Creamy pumpkin soup

Creamy Pumpkin soup ingredients


  • Approx. 4 lb. cooked or canned pumpkin
  • 2 garlic cloves
  • ½ Tsp cinnamon
  • ½ Tsp nutmeg
  • ¼ Tsp allspice
  • 1 onion, finely chopped
  • 4 cups chicken broth
  • 1 cup coconut milk
  • 4 Tbsp honey
  • 1 Tsp salt
  • Dash of pepper
  • 1 Tbsp olive oil
  • Roasted pumpkin seeds for garnish (optional)


Pumpkin cook Instant Pot

  1. Cut the pumpkin into slices and cook until tender. I use the Instant Pot on high pressure with one cup of water for 20 minutes. But you can also cook the pieces in the oven at 425 F for about 40 minutes, checking every 15 minutes or so to ensure it doesn’t overcook. Alternatively, cook in the microwave; refer to microwave instructions and wattage for proper cook time.
  2. Let cool then scoop pumpkin out of skin.
  3. Pumpkin soup fry garlic onionsFry garlic, onion, salt, and pepper in olive oil on medium heat for about 5 minutes, until fragrant.
  4. Added spices, broth, cooked pumpkin pieces, and stir.
  5. Reduce heat and let simmer for about 20 minutes, stirring occasionally and mashing big pieces of pumpkin with a wooden spoon to break them up.
  6. Add coconut milk and honey and let cook on low for about 5 minutes. Taste and add more seasoning or honey if needed.
  7. Pumpkin Soup immersion blenderUse an immersion blender to blend the soup right in the pot. If you don’t have one, transfer to blender and mix.
  8. Serve in bowl with a side of garlic toast or crackers and garnish with roasted pumpkin seeds.



Like this recipe for pumpkin soup? Don’t forget to bookmark it and stay tuned for next week when we tackle another great dinner idea.

In the meantime, you can see other easy dinner ideas we’ve posted so far for additional inspiration, and peruse the Kitchen & Dining section at Best Buy Online to find all the tools you’ll need to help you on your journey to becoming a better cook.

Christine Persaud
With 20+ years of experience in trade and consumer tech journalism, I have covered the tech space since before social media was a "thing" and the smartphone as we know it was even invented. Writing for various technology, lifestyle, and entertainment sites, I have covered and reviewed hundreds of tech products, from home appliances to wearables, fitness tech to headphones, TV entertainment products and services, and more. I'm also a passionate foodie who loves to cook and bake, a TV show fanatic (happy to give what to watch recommendations!), and proud mother to a 12-year-old son.