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Simple Pumpkin Soup

Simple Pumpkin Soup

A simple, 7 ingredient pumpkin soup that’s savory and made completely from scratch! Healthy, satisfying, and perfect for chillier weather.
Simple Pumpkin Soup

Prep time 15 mins
Cook time 1 hour
Total time 1 hour 15 mins
Serves: 3-4


  • 2 sugar pumpkins (~2 1/4 cups pumpkin puree)
  • 2 shallots, diced
  • 3 cloves garlic, minced
  • 2 cups veggie stock
  • 1 cup light coconut milk (or sub other non-dairy milk with varied results)
  • 2 Tbsp maple syrup or agave nectar (or honey if not vegan)
  • 1/4 tsp each sea salt, black pepper, cinnamon, nutmeg


  1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
  2. Using a sharp knife, cut off the tops of two sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
  3. Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
  4. To a large saucepan over medium heat add 1 Tbsp olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent.
  5. Turn down heat if cooking too quickly.
  6. Add remaining ingredients, including the pumpkin, and bring to a simmer.
  7. Transfer soup mixture to a blender or use an emulsion blender to puree the soup. Pour mixture back into pot.
  8. Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve
Simple Pumpkin Soup
Simple Pumpkin Soup

Recipe By Minimalistbaker

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