5 from 1 vote
Easy Pumpkin Soup Recipe with Canned Pumpkin
Prep Time
5 mins
Cook Time
55 mins
Total Time
1 hr
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!
Course: Soup/Stew
Servings: 4
Calories: 166 kcal
Author: Diana Johnson (adapted from Food.com)
  • 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
  1. 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.
  2. Add pumpkin, stock, salt, pepper, maple syrup, and pumpkin pie spice. Mix well.
  3. 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)
  4. After soup has simmered, combine water and cornstarch until thoroughly mixed.
  5. Increase heat and add cornstarch slurry to soup. Boil until thickened (a couple of minutes) and then remove from heat.
  6. To serve, ladle into bowls and top with a dollop of sour cream and chopped parlsey if desired.
  7. 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.
Recipe Notes

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.

Nutrition Facts
Easy Pumpkin Soup Recipe with Canned Pumpkin
Amount Per Serving (2 g)
Calories 166 Calories from Fat 25
% Daily Value*
Fat 2.75g4%
Saturated Fat 1.75g11%
Sodium 1157.81mg50%
Carbohydrates 26.56g9%
Fiber 8.25g34%
Sugar 13.06g15%
Protein 5.13g10%
* Percent Daily Values are based on a 2000 calorie diet.