Creamy Pumpkin Soup

I think that either Autumn forgot to show up this year, or Winter decided to just push her way right in, because it’s getting pretty chilly outside… At least it is for the Pacific Northwest… I mean, they’re forecasting snow! Already!! Say it ain’t so!!!

My pumpkin soup is perfect for this time of year. Full of warm fall flavours, with a tiny bit of heat. It’s also kind of a cheater recipe, because instead of roasting your own pumpkin, it uses canned pumpkin puree, which makes it come together really quickly. So you can curl up with your bowl of soup even sooner!

Pumpkin Soup

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Creamy Pumpkin Soup

Recipe Type: appetizer / lunch
Makes: 4 servings (or about 5 cups of soup)

Pumpkin Soup

This creamy autumn soup uses canned pumpkin puree, making it quick and super easy to prepare.


  • 2 tbsp Grapeseed Oil (or other neutral tasting oil)
  • 1 1/2 cups chopped Yellow Onion
  • 1 Large Clove Garlic, minced
  • 2 tbsp Pure Maple Syrup
  • 1/2 tsp Ground Cinnamon
  • 1/4 tsp Ground Nutmeg
  • 1/8 tsp Cayenne Pepper
  • 3 cups Vegetable Broth
  • 2 cups Canned Pumpkin Puree (not pumpkin pie filling)
  • 1/2 cup Plain Unsweetened Non-Dairy Yogurt (I used coconut Yoso)
  • Salt and Pepper to taste

optional garnishes:

  • Plain Unsweetened Non-Dairy Yogurt
  • Roasted Pumpkin Seeds



In a large pot, over medium heat, warm the oil. Add the onion and sauté until the onion is translucent. Add the garlic, maple syrup, cinnamon, nutmeg, and cayenne pepper, and cook for 3 minutes. Add the pumpkin puree and broth, and stir to incorporate. Bring to a boil, then reduce heat to low and simmer, uncovered, for 20 minutes, stirring occasionally. Remove from heat and stir in the yogurt. Add salt and pepper to taste.

Allow soup to cool for 10 minutes, then transfer to a blender and puree until smooth (do this in batches, if necessary). Return the soup to the pot to re-warm, if needed.

Serve hot, topped with pumpkin seeds and a dollop of yogurt (if desired).


-To prevent your blender from erupting, don’t fill your blender full up with hot liquids. Allow the soup to cool for 10 minutes, then puree it in batches, filling the blender up to only about half full. Alternatively, you can use a hand blender in the pot.
-This soup tastes even better the next day, so make enough for leftovers!


Pumpkin Soup


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