This easy pumpkin soup recipe with canned pumpkin tastes like fall and takes less than 10 minutes of hands on time. It also reheats well as a freezer meal. You need this soup in your life!
EASY SOUP IS NOT ALWAYS SO EASY
If your family is like mine, pureed soups can be a bit of a challenge. Every single time I make a pureed soup, my husband chokes it down saying that he feels like he’s eating baby food. I’ve tried giving him bread to dip into it, sure that would solve the problem. But then he feels like he’s eating baby food on toast, which sounds pretty unappetizing when you put it that way.
The kids can take it or leave it depending on the day. Right now our daughter Larkin is eight months old, and in the “I will eat anything you put in front of me including poopy diapers and small animals” stage. Pureed soup, no problem!
Our son Corban is two and a half, and definitely going through a P-I-C-K-Y phase. Even though I know he loves all my easy soup recipes, he just takes his no thank you bite, tells me how good it is, and then refuses to eat any more.
But I am smarter than my toddler. Sometimes.
Yesterday I divided up his portion of easy pumpkin soup into 3 empty baby food jars. He ate every single one and literally licked the jars clean! I didn’t even have to pretend his spoonful of soup was Dori so he could be Bruce the shark and chomp her up!
As for daddy, I learned years ago that the secret to easy soups like this is to add some chunkiness. By chopping my onions into 1/4 inch pieces, there’s just enough texture in this soup to get him asking for seconds!
CANNED PUMPKIN VS FRESH PUMPKIN
I love both canned and fresh pumpkin puree. In years past we have just made our own pumpkin puree from fresh pumpkins (see how to cook a whole pumpkin) after using them as decorations on our front porch.
But last year, after Thanksgiving, Costco had packs of 8 cans of this organic pumpkin puree for less than $2! It was so cheap I double checked with the cashier, sure they had made a mistake. She said they were just trying to clear it out now that fall was over.
So we bought 6 packs, which was 48 cans for just $11!!!! Then I posted it all over social media so my other foodie friends could get the same great deal.
While fresh pumpkin puree is wonderful, the canned stuff is equally nutritious, and it’s really easy to just pull a couple cans off the shelf. Just make sure you are using pumpkin puree and not pumpkin pie filling. Big difference!
If you want to sub fresh pumpkin puree in the recipe, you can use 3 3/4 cups of fresh puree.
EASY PUMPKIN SOUP RECIPE WITH CANNED PUMPKIN
This easy pumpkin soup is seriously my new go to emergency dinner this fall. Have I mentioned enough that it’s EASY?
It takes about 10 minutes to chop your onion, cook it in some butter, open your pumpkin and dump it in, and add some seasoning. Then you just let it simmer while you do what you need to do. Chase the kids, clean the kitchen, or maybe have a glass of wine and hide in the bathroom (I wish!).
The recipe says to simmer for 50 minutes, and there will be a greater depth of flavor if you do so, but in a pinch, you can just simmer it for 15 minutes and have dinner on the table in less than 30 minutes.
We like to serve this with a loaf of crusty whole grain bread and maybe some salad. Perfect for a Meatless Monday dinner. If your family needs meat for more protein in your dinner, try serving it with simple grilled ham and cheese sandwiches.
For those of you with specialty diets and food restrictions, this easy pumpkin soup recipe is gluten free, and can be dairy free and paleo by skipping the sour cream. For a vegan soup recipe, use vegetable stock (we love homemade veggie stock) in addition to skipping the sour cream.
Now dust off that can of pumpkin on your pantry shelf and make some soup!
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- 1 medium sweet yellow onion
- 1 tablespoon butter or olive oil
- 29 ounces of packed pumpkin, One can is 29 ounces , or two 15 ounce cans
- 6 cups of chicken stock or vegetable stock, we prefer homemade stock to reduce sodium but the box stuff works too
- 1 teaspoon coarse sea salt
- 1/2 teaspoon pepper
- 1 tablespoon real maple syrup
- 1 teaspoon pumpkin pie spice, homemade pumpkin pie spice
- 1 tablespoon cornstarch, we use non-GMO organic cornstarch
- 1/4 cup water
- sour cream, optional
- chopped parsley, optional
- Chop onion into 1/4 inch pieces and saute on high in a small amount of butter until very soft and just starting to turn golden.
- Add pumpkin, stock, salt, pepper, maple syrup, and pumpkin pie spice. Mix well.
- Bring to a boil, then reduce heat to medium low. Leave uncovered and relax for 50 minutes while you pretend you're still cooking. (Or cook for 15 minutes if you're really short on time)
- After soup has simmered, combine water and cornstarch until thoroughly mixed.
- Increase heat and add cornstarch slurry to soup. Boil until thickened (a couple of minutes) and then remove from heat.
- To serve, ladle into bowls and top with a dollop of sour cream and chopped parlsey if desired.
- To freeze, let cool enough to ladle into zip top bags and freeze flat. Thaw the soup enough to remove from bag, then heat on the stove before serving.
As always, the nutritional info is my best estimate using various programs. This info doesn't reflect that we used homemade stock with no salt. If you are using canned or boxed stock, you will probably want to use less salt in the easy pumpkin soup recipe. Just start with 1/4 teaspoon and continue adding to taste. Nutrition info also doesn't include the sour cream.
Approximate cost/serving: With getting our pumpkin so cheap and using homemade stock from last year's turkey carcass, this came out to just $1.50 for the whole recipe! That's just under 40 cents per serving. Even if you don't find pumpkin that cheap, you should still be able to make this for under $1 per serving.
Vegetarian/Gluten Free: Make sure to use olive oil and vegetable stock to make this recipe vegan. You also need to make sure your cornstarch is labeled gluten free.
Serving Size:4 Servings
Amount Per Serving: Calories: 166 Saturated Fat: 1.75g Sodium: 1157.81mg Carbohydrates: 26.56g Fiber: 8.25g Sugar: 13.06g Protein: 5.13g
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Nutritional and cost information is for estimating purposes only, and subject to variations due to region, seasonality, and product availability.