Cozy Autumn Pumpkin Soup: A Hug in a Bowl

Fall's calling! Whip up this creamy pumpkin soup - packed with autumn flavors and good for the gut. A simple, comforting bowl of goodness ready in under an hour!

May 28, 2025
By Emily Torres.

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Alright, let's get cooking! Fancy a bowl of sunshine on a gloomy day?

Cozy Autumn Pumpkin Soup : A Hug in a Bowl

Craving that warm, fuzzy feeling? this creamy pumpkin soup is autumn in a bowl. honestly, it's one of my go-to vegetarian fall dishes .

Imagine this: sweet, roasted pumpkin blended into a velvety smooth soup. what is not to love?

This isn’t just any soup; it's a comforting classic. pumpkin soup has been around for ages, warming hearts and tummies.

It is so good for you, so it is definitely foods good for the gut . this recipe is super easy, even if you're not a whiz in the kitchen.

It’s a relatively quick and easy pumpkin soup recipe that's proper lush. prep takes about 20 minutes, then another 45 minutes for cooking.

In just over an hour, you will have enough for 6 servings. perfect for a family dinner or meal prep.

Why You Will Bloomin' Love This Pumpkin Soup

This soul food soup isn't just tasty; it’s packed with goodness. did you know pumpkin is loaded with vitamin a? hello, healthy eyes! plus, this delicious healthy soup recipe is perfect for a chilly september evening.

Think of this soup as your new best mate for those cosy nights. it's also proper fancy for a thanksgiving starter.

Seriously, this pumpkin soup is special because it’s so versatile. it can be creamy, spicy, or even curried . it is like liquid gold, it's a 4 ingredient soup , or a curry soup recipe base, if you like, or something to add beans for bean soup recipes vegetarian !

Time to gather your ingredients. What are we waiting for?

Cozy Autumn Pumpkin Soup: A Hug in a Bowl Recipe Card

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Preparation time:20 Mins

Cooking time:45 Mins

Servings:6

Ingredients:

• 1 medium sugar pumpkin (about 3 pounds/1.36 kg), halved and seeded
• 1 tablespoon olive oil (plus extra for drizzling)
• 1 large yellow onion, chopped (about 1 ½ cups/150g)
• 2 cloves garlic, minced
• 4 cups vegetable broth (or chicken broth) (950ml)
• 1/2 teaspoon dried sage
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cinnamon
• 1/2 cup heavy cream (120ml) (optional, for extra richness)
• Salt and freshly ground black pepper to taste
• Toasted pumpkin seeds (optional, for garnish)
• Fresh sage leaves (optional, for garnish)
• A swirl of cream (optional, for garnish)

Instructions:

• Preheat oven to 400°F (200°C). Drizzle cut sides of pumpkin with olive oil, season with salt and pepper, and place cut-side down on baking sheet.
• Roast for 40-45 minutes, or until pumpkin is tender when pierced with a fork.
• While the pumpkin roasts, heat olive oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook until fragrant, about 1 minute.
• Once the pumpkin is cool enough to handle, scoop out the flesh and add it to the pot with the sautéed onions and garlic.
• Add vegetable broth, sage, nutmeg, and cinnamon. Bring to a simmer, then reduce heat and simmer for 15 minutes to allow flavors to meld.
• Use an immersion blender (or carefully transfer soup to a regular blender) to blend until smooth.
• Stir in heavy cream (if using). Season with salt and pepper to taste.
• Ladle into bowls and garnish with toasted pumpkin seeds, fresh sage, and a swirl of cream, if desired. Enjoy your pumpkin soup!

Ingredients & Equipment: Let's Get Started!

So, you wanna make the best pumpkin soup ever? Sweet! Let's run through what you'll need. Honestly, it’s easier than putting up Christmas decs!

Main Ingredients for Pumpkin Perfection

Okay, here's the lowdown. It's dead simple.

• 1 medium sugar pumpkin (about 3 pounds/1.36 kg ), halved and seeded. You know? That's about the size of a small football.
• 1 tbsp olive oil, plus extra for drizzling. Get some good quality olive oil for the best roast.
• 1 large yellow onion , chopped (about 1 ½ cups/150g ). Red onions work too if that's what you have.
• 2 cloves garlic , minced. The fresher, the better, innit?
• 4 cups vegetable broth (or chicken broth) ( 950ml ). Chicken broth adds a deeper, richer flavour.
• 1/2 tsp dried sage. Rub it between your fingers to release the aroma.
• 1/4 tsp ground nutmeg. Just a pinch. Trust me.
• 1/4 tsp ground cinnamon. Adds that festive warmth, you know?
• 1/2 cup heavy cream ( 120ml ) (optional). For that extra oomph . Coconut milk also works, especially for a coconut curry pumpkin soup !
• Salt and freshly ground black pepper to taste. Seasoning is everything, darling!

You wanna know the secret? the quality of your pumpkin matters. you're looking for a pumpkin that feels heavy for its size and has a deep, even colour.

This ensures maximum pumpkin flavour in your pumpkin soup recipe . think about it like this: you want a pumpkin that's had a good life!

Seasoning Secrets and Flavour Boosters

Right then, let's talk spices. This is where the magic happens. Foods Good For The Gut start with great ingredients.

• Sage + Nutmeg + Cinnamon = Autumn in a bowl. Honestly, this is a classic combo for a reason.
• For a curried pumpkin soup recipe , add 1-2 tsp of curry powder along with the other spices. It's a game changer! Or try to coconut curry soup as it adds a lovely depth.
• A tiny pinch of cayenne pepper gives it a lovely little kick. Go on, be brave!
• No sage? Thyme works a treat. Don't sweat it.

Equipment: Keep It Simple

Look, you don't need fancy kit. This is comfort food, not rocket science!

• Large baking sheet. For roasting that gorgeous pumpkin .
• Large soup pot or Dutch oven. Big enough for a party, or leftovers!
• Immersion blender (or regular blender). For that smooth, velvety texture. You can even use it for making other Delicious Healthy Soup Recipes .
• Measuring cups and spoons. Get those quantities right, yeah?

Don't have an immersion blender? no worries! carefully transfer the soup to a regular blender in batches. just be super careful, as it'll be hot.

Alternatively, a potato masher works in a pinch for a more rustic, soul food soup . some might say it's a 4 ingredient soup if you skip the cream and spices! now that's tempting.

Alright, gather 'round, you lovely lot! let's get this cozy autumn pumpkin soup sorted. honestly, this soup is basically a hug in a bowl and who doesn't need a hug? it’s super easy, proper tasty, and it's loaded with goodness – basically, foods good for the gut .

Trust me, you’ll be making this one all autumn long.

Pumpkin Soup Perfection: Get Prepped!

Essential Mise en Place: Get Your Ducks in a Row!

Right, first things first, mise en place , or "everything in its place" as we culinary gurus say. grab your medium sugar pumpkin (about 3 pounds) and slice it.

Chop your onion , mince two cloves of garlic . measure out four cups of vegetable broth . have your spices ready: sage, nutmeg, cinnamon, salt, and pepper .

If you are feeling fancy, keep 1/2 cup heavy cream for adding extra richness. oh my gosh, that sounds heavenly.

Also, get your garnishes ready, like toasted pumpkin seeds .

Time-Saving Organization Tips: Work Smarter, Not Harder!

Honestly, prepping properly is half the battle. chop all your veggies before you even turn on the hob. this way, you're not scrambling around like a headless chicken when things start heating up.

Pre-measure spices too. trust me, it saves time and prevents accidental spice explosions. this is one of the delicious healthy soup recipes you can easily speed up.

Safety Reminders: Don't Be a Numpty!

Roasting hot pumpkins and blending hot liquids? potentially hazardous, innit? make sure your oven gloves are in good nick. and always let the pumpkin cool slightly before scooping out the flesh.

When blending hot soup, do it in batches, or the lid might just blow off. nobody wants soup all over the kitchen, right?

Step-by-Step to a Soul-Satisfying Soup

1. Roast the Pumpkin: Get that Goodness Going

Preheat your oven to 400° f ( 200° c) . drizzle the cut sides of your pumpkin with a bit of olive oil and season with salt and pepper.

Place them cut-side down on a baking sheet.

2. Bake 'til Tender: Patience is a Virtue

Roast for 40- 45 minutes , or until the pumpkin is nice and tender. You should be able to pierce it easily with a fork.

3. Sauté the Aromatics: Bring on the Flavor!

While your pumpkin is roasting, heat some olive oil in a large pot over medium heat. add your chopped onion and cook until softened, about 5 minutes .

Chuck in the minced garlic and cook until it smells amazing, about 1 minute . this is what makes it taste so good.

4. Scoop and Blend: Make it Smooth and Dreamy

Once the pumpkin is cool enough to handle, scoop out the flesh and add it to the pot with the onions and garlic.

5. Simmer Down: Let the Flavors Mingle

Add your vegetable broth, sage, nutmeg, and cinnamon. bring it to a simmer, then reduce the heat and let it simmer for 15 minutes .

This allows all those lovely flavors to meld together beautifully.

6. Blend it Up: Smooth Operator

Use an immersion blender to blend the soup until it's smooth. Or, carefully transfer it to a regular blender in batches.

7. Finishing Touches: Creamy Goodness (Optional)

Stir in the heavy cream, if you're using it. Season with salt and pepper to taste.

8. Serve and Enjoy: A Culinary Masterpiece!

Ladle into bowls and garnish with toasted pumpkin seeds and fresh sage. A swirl of cream makes it look extra fancy.

Pro Tips for the Savvy Cook

Expert Techniques: Secrets to Success

Roasting the pumpkin brings out its natural sweetness. It’s a game-changer. For an extra smooth soup, strain it through a fine-mesh sieve after blending. Makes it super silky.

Common Mistakes: Avoid the Pitfalls!

Don't skip roasting the pumpkin. It's tempting to boil it but roasting is where the magic happens. Over-blending can make the soup gluey. So, blend until just smooth.

Make-Ahead Magic: Future You Will Thank You

You can totally make this pumpkin soup recipe a day or two in advance. Just store it in the fridge in an airtight container. It actually tastes even better the next day.

So there you have it! This vegetarian fall dishes recipe is bound to become a favourite. Give it a go, and let me know what you think, yeah? Enjoy! And if you are looking for more ideas, why not trying one of the other fall soups such as Bean and Veggie Soup , I am sure you won't be disappointed!

Okay, let's dive into the recipe notes for this fantastic pumpkin soup recipe ! Honestly, the devil's in the details, innit? So let’s get to it!

Recipe Notes: Making the Best Pumpkin Soup Ever!

Here's where we get into the nitty-gritty to make sure your pumpkin soup is a proper stunner.

Serving Suggestions: Show It Off!

Presentation matters, right? i always like to ladle the pumpkin soup into warmed bowls. swirl a touch of cream (or coconut cream, if you're going vegetarian fall dishes ) on top.

Sprinkle some toasted pumpkin seeds and fresh sage leaves. simple. classy. delicious!

Want to make it a meal? try serving it with some crusty bread for dipping. or a grilled cheese. i'm telling you, pure comfort food.

A nice, light salad would also complement this delicious healthy soup recipes perfectly.

Storage Tips: Saving Some for Later

Right, so you've made a massive batch? No worries! This pumpkin soup keeps well.

• Refrigeration: Store it in an airtight container in the fridge for up to 3 days. Sorted.
• Freezing: Yep, you can freeze it! Let it cool completely, then pop it into freezer-safe containers. It'll keep for up to 2 months.
• Reheating: Gently reheat it on the stovetop or in the microwave. If it seems a bit thick after freezing, just add a splash of broth, water or Coconut Milk Soup .

Variations: Making It Your Own

Fancy a change? Here are a few ideas.

• Dietary adaptations: going vegan? easy peasy! just swap the cream for coconut milk . boom! vegan pumpkin curry soup . want it spicier? try curried pumpkin soup recipe , just add a teaspoon or two of curry powder.

• Seasonal Swaps: If you can’t find sugar pumpkins, butternut squash works a treat.

Nutrition Basics: Goodness in a Bowl

This pumpkin soup isn't just tasty. it's actually good for you! foods good for the gut are plentiful here!. it's packed with vitamins, especially vitamin a.

Plus, it's low in fat and calories. result! i'm not a nutritionist, but one thing i know is that it's a much healthier choice for fall soups than a greasy takeaway.

Per serving: Approx 150 calories, 3g protein, 6g fat, 22g carbs, 5g fiber, 8g sugar, 300mg sodium.

So there you have it! don't be scared to experiment. cooking should be fun. get in the kitchen and make some pumpkin soup .

You've got this! you can even try in a crock pot vegetarian soup and let it do the work for you!