It’s almost that time of year when I start wearing a scarf inside (yes, I said it – inside), drinking more hot tea than water, and cozying up to soups in the evening. For such occasions, I have the perfect simple, fall-appropriate recipe for you:
8-ingredient Pumpkin Soup made completely from scratch! Your mama’s gonna be so proud.
It all starts with sugar pumpkins. These little guys are perfect for roasting and turning into DIY pumpkin puree. Yep! You can do it yourself and it’s so easy; no store-bought puree necessary!
Roasting the pumpkin is the only part of this recipe that takes any length of time. And once it’s done, this soup comes together fast! Plus, it requires just 7 ingredients you probably have on hand:
Pumpkin
Coconut milk
Maple syrup
Salt, black pepper, cinnamon + nutmeg
Veggie stock
Shallot
Garlic
The kale-sesame topping it also easy, requiring just 5 ingredients. It adds a nutritious, colorful touch to this soup along with a little extra staying power. Your friends will be so impressed.
You guys are going to love this soup. It’s
Warm
Comforting
Creamy
Pumpkin-y
Savory
Subtly sweet
Perfectly spiced
Simple
Satisfying
& Healthy
It’s also customizable! If you don’t have the ingredients for a kale-sesame topping, sub garlic croutons or vegan parmesan. This soup makes a delicious light lunch or dinner, and would be perfect served alongside hummus and toast or a hearty salad.
If you give this recipe a try, let us know! Leave a comment or take a picture and tag it @minimalistbaker on Twitter, or #minimalistbaker on Instagram. We absolutely love seeing what you guys cook up. Cheers!
Simple Pumpkin Soup
A simple, 8-ingredient pumpkin soup that’s savory and made completely from scratch! Healthy, satisfying, and perfect for chillier weather.
Ingredients
SOUP
- 2 sugar pumpkins (2 pumpkins yield ~2 1/4 cups (450 g) pumpkin puree)
- 1 Tbsp olive oil (or sub water if oil-free)
- 2 medium shallots (diced // 2 shallots yield ~1/4 cup or 40 g)
- 3 cloves garlic (minced // 3 cloves yield ~1 1/2 Tbsp or 9 g)
- 2 cups vegetable broth (DIY or store-bought)
- 1 cup canned 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
GARLIC KALE SESAME TOPPING (optional)
- 1 cup roughly chopped kale
- 1 large clove garlic (minced)
- 2 Tbsp raw sesame seeds
- 1 Tbsp olive oil
- 1 pinch salt
Instructions
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Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.
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Using a sharp knife, cut off the tops of the 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).
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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.
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To a large saucepan over medium heat add olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
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Add remaining ingredients, including the pumpkin, and bring to a simmer.
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Transfer soup mixture to a blender or use an immersion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
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Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve as is or with Kale-Sesame topping.
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For the Kale-Sesame topping: In a small skillet over medium heat, dry toast sesame seeds for 2-3 minutes, stirring frequently until slightly golden brown. Be careful as they can burn quickly. Remove from pan and set aside.
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To the still hot pan, add olive oil and garlic and sauté until golden brown – about 2 minutes. Add kale and toss, then add a pinch of salt and cover to steam. Cook for another few minutes until kale is wilted and then add sesame seeds back in. Toss to coat and set aside for topping soup.
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Recipe serves 3-4 (as originally written). Leftovers keep in the fridge for up to a few days and in the freezer for up to a month or more.
Notes
*Nutrition information is a rough estimate calculated without kale-sesame topping.
*Pumpkin roasting instructions from Oh She Glows.
*If you’re feeling ambitious, here’s how to roast your pumpkin seeds.
Nutrition Per Serving (1 of 4 servings)
- Calories: 149
- Fat: 5.2g
- Saturated fat: 3.1g
- Polyunsaturated fat: 0.69g
- Monounsaturated fat: 0.5g
- Sodium: 402mg
- Potassium: 144mg
- Carbohydrates: 23.5g
- Fiber: 5g
- Sugar: 13.2g
- Protein: 2.7g
- Vitamin A: 12450IU
- Vitamin C: 9.1mg
- Calcium: 60mg
- Iron: 1.8mg
I made this soup. My first time ever. And it tasted amazing. I used almond milk because that’s what I had in hand and more ginger and black pepper than this recipe recommends because I don’t eat onions and garlic. Served with herbed croutons. And for I did not have to use butter at all. Perfectly healthy. Thank you for this recipe.
We’re so glad you enjoyed it, Dipal! Thanks so much for sharing!
I ate it sprinkled with rosemary croutons and it was delicious. I used oat milk instead of coconut milk because that’s what I had on hand, but it tasted great! It was really easy once the pumpkin was prepared.
After pouring over your recipes for like, 4 years, I’m not sure how I missed this one until today, but I’m glad I found it! Best pumpkin soup I’ve ever made! I tweaked it just a tad- I bought an “Old fashioned pie pumpkin” from the Amish market and had some of that already roasted and frozen, so I used that. I used leftover caramelized onions (from pizza night, lol) instead of shallots, added a bit of ginger and about 1/4 cup applesauce.
For the topping I toasted pepitas and just used frozen kale and a little salt and roasted garlic powder. I didn’t even need to add oil to that because of the oil from the seeds. I had to use boxed coconut milk but next time I’ll definitely use canned. Excellent recipe! Thanks!
We’re so glad you enjoyed it, Nicki! Thanks so much for sharing!
Amazing pumpkin soup. First time around I made it with oat milk as a sub for coconut, because I’m not a huge fan of that coconut flavor in soup. Tasted GREAT, enjoyed it with amazing garlic toasts.
Today, I wanted to try with coconut milk, but had none at home.. so used the oat milk again and instead of veggie broth added bone broth (and again, with that garlic toast). Doubled the recipe and added a bit more spice than was called for along with a dash of cayenne pepper and paprika. Also added rice in the bowl to get a bit of texture in the soup. Anyways, one of my all time favorite winter soups! Thanks, Minimalist Baker!
We’re so glad you enjoy it, Evelyn! Thanks so much for the lovely review!
Hi, with this recipe. I wonder with the kale sesame seed topping. Can you freeze them too along with the soup or is it best to make them on the day when eat the soup? Thanks :-)
We don’t think those would freeze well. It would be best to make the topping the day of serving.
I love it! My guests loved it too. My variation is top it with hemp seeds, to add more protein as I am vegan.
Thanks so much for the lovely review, Olga. We are so glad you enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! Xo
Thank you for sharing this recipe. And it is the perfect soup to make on a cold winter day. Easy and simple to make it was absolutely delicious. Instead of kale topping which I did not have I used toasted sesame seeds and freshly grated nutmeg.
I had been craving pumpkin soup and found this delicious vegan recipe online. It did not disappoint! I had it with some pita and topped it with garlicky dill pumpkin seeds. Yum!
Absolutely delicious!!! I just tried this recipe but had to use butternut squash instead of sugar pumpkins. Used the honey option to sweeten. The only thing I didn’t do is add the kale topping but might try that next time as it looks really good. Thanks so much for sharing this delicious recipe!
We’re so glad you enjoyed it, Margo! Thanks so much for the lovely review!
I used organic canned pumpkin, added onion and garlic and organic coconut cream instead of coconut milk, which I didn’t have. Along with the spices in the recipe, I added parsley, fresh thyme, and a few red pepper flakes (we like a little kick). Served with salad and crusty bread. So simple to make and it was really good, my family loved it!
Lovely – thanks, Beverly!
This is THE BEST soup I’ve ever had!
I used butternut squash instead of pumpkin as I couldn’t find it Finland. Then used oat cream instead of coconut cream. Next time, I’m going to add a little Star Anise to make it a little more Christmassy.
Thank you so much for the perfect Christmas soup!
Thanks so much for the lovely review, Isabella. We are so glad you enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! Xo
I was sure that this would not be a hit but I had just been given several pounds of diced raw pumpkin. My youngest is 8 and my oldest is 17 (5 kids) My husband is somewhat of a food snob. He likes homemade and only healthy ingredients. I used spinach instead of kale because I had it on hand.
Every single person liked it and had seconds. Even my youngest had more! They asked me to make it again! Success!! Healthy and tasty. Thank you!
We’re so glad your family enjoyed it, Sarah! Thanks so much for sharing!
I needed a quick weeknight meal, and this was perfect. To make it faster, I used a 15 ounce can of pumpkin. I also didn’t want leftover coconut milk, so I just used the whole can. I skipped the kale topping to keep my kids happy, and they loved the pumpkin soup.
Thanks for sharing, Andrea!
Could I omit the shallots in this recipe? For whatever reason, they come and go at my local supermarkets :(
We would recommend replacing with onion!
So delicious, as ever! Easy and accessible recipe that is perfect as is, and can be easily modified if you prefer extra spice, heat etc. Minimalist Baker is such a gift, thank you:)
Thanks so much for your kind words and lovely review =) xo
I made this today with Blue Hokkaido Squash which I roasted then followed the recipe, used regular coconut milk since it was in the cabinet. Excellent soup, warm and satisfying on a cold blustery day. Thank you for the recipe it is excellent.
How cool! We’ve never heard of that squash! Thanks so much for sharing, Wendy! xo
I made this recipe and my mom and sister loved it! I added a lil extra spice the 3rd time at my sister request. Ive made this recipe 3 times today will be the 4th!
Whoop! We’re so glad everyone loved it! Thanks for sharing! xo
Yum, this was so good! Quick and simple recipe with lots of flavour!
We’re so glad you enjoyed it, Renee! Thanks so much for the lovely review! xo
I didn’t have sugar pumpkins but used the warty pumpkin we did use when we carved pumpkins. I modified the recipe and used 1 can coconut cream, 1/2 cinnamon (I didn’t have any nutmeg), and 1/3 cup diced sweet onion (didn’t have shallots) and it was SO good. Even my non-vegan daughter loved it.
Thanks so much for the lovely review and for sharing your modifications, Leslie. We are so glad you and your daughter both enjoyed it!
This is my go-to pumpkin soup recipe! I love the garlic, kale and sesame topper. I have also added crumbled Italian sausage as a topper and usually always serve with a slice of crusty sourdough. So delicious and colorful! My 5 year old son LOVES it!
Wonderful! Thanks for sharing, Elizabeth!
I modified this a little because I’m a huge spice fan. I added a small can of green chiles, a dash of paprika, cayenne, coriander, and tobasco sauce. I also reversed the ratio of milk to broth so it would be on the creamier side!
Great! Thanks for sharing! Next time would you mind adding a rating to your review? It’s super helpful to us and other readers! xo
I’m not vegan, but this is the best pumpkin soup I’ve made. This for me is the best flavor, just keeping it simple exactly how the recipe states. I made sure to print it out for next time! Thanks for a great recipe.
Thanks for sharing, Stephanie!
I loved this recipe. My job involves cooking for a family with a lot of dietary restrictions. This soup was so delicious and easy to make. The only change I made was to use Monk Fruit Maple syrup instead of real maple syrup. Monk fruit is an all natural unrefined sweetener which you can use 1:1 just like sugar. The maple syrup version is phenomenal and it adds ZERO calories to your recipe and does not raise your glycemic index, meaning your body will not need insulin to cover the sweet. All good!!
Thanks so much for sharing, Bonnie! We’re so glad you enjoyed it! xo
I made a this last night without the optional topping, and found it to be a good basic soup but was a little bland. I sprinkled a little chipotle powder on each serving and it was just what we wanted! Will make again with the chipotle pepper, maybe sprinkle it on the pumpkin when roasting. Thanks for the recipe.
Wonderful! Thanks for sharing, Bridget!
This was a very good soup! I thought it needed a little more salt. The only difficult part was cutting up pumpkin, but maybe my knives aren’t sharp enough. I would like to try it with cream and caramelized onions for a change too.
Thanks so much for the lovely review, Carolyn. We are so glad you enjoyed it! A sharp knife will definitely help! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! Xo
Made it this week! I didn’t add cinnamon or nutmeg as my husband doesn’t like soup to be too sweet. I also switched out the sesame seeds with pumpkin seeds.
Thanks for sharing, Samantha!
I did it without adding the maple syrup or honey. As my family do not like Kale that I substituted it with swiss chard. Came perfectly well. Thank you.
Thanks for sharing, Rima! We’re so glad they enjoyed it! xo
Can I use any kind of pumpkin or do I need to use the sugar pumpkin only
Any kind should work! Sweeten to taste, as needed.
Delicious! I did do one thing different though………I’m not a huge kale fan but I wanted to add it ,so I added 1 cup ofsauted kale plus6 drops of sesame oil to the soup along with the extra pinch of salt and morecrushed garlic. I blended it all together and let it simmer . Then i served it…..Loved it!
We’re so glad you enjoyed it, Mary! Thanks for sharing! xo
I tried this today, and it was SO GOOD! I did add about a half a cup of apple cider, and it was amazing! I highly recommend it! (I also used a full can of coconut milk.)
Thanks for sharing, Tiffany!
I lament the fact that I only discovered this recipe now. I just made pumpkin soup using a different recipe and it turned out to be overly sweet and unpleasant. Your recipe sounds so good though, and I hope to try it soon!
haha, yay! Glad you enjoy it, Beth!
I think my pumpkin was larger so added whole can of coconut milk, more stock (used chicken), 2 onions, and a whole teaspoon of seasonings. It was so good that my very fussy son made me save him a second serve. Thank you!
So glad to hear it, Julia! Thanks so much for sharing! xo
I made this soup last year for Thanksgiving, and it was such a hit I was asked to make it for Christmas as well. I’m not a soup person but this is amazing. I love the coconut milk which makes it creamy. I did use a little extra coconut milk though and skipped on the maple syrup. I’m not sure which type of squash I used. My favorite part was the kale topping and how perfectly it pairs with the soup.
Thanks so much for the lovely review, Patty. We are so glad everyone enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! xo
This got me out of having think to hard after busy work day. All voted as y u m m m m m m m . We used grey skinned pumpkin they easiest to source cheap.(New Zealand ) I had already roasted all the slices the night before, leaving enough behind enough for 2 roast meal vegetables to go with pulled pork ( loaded into crockpot while making soup…. for next three days meals.. with cup of soup starter/filler)
Changes were honey maple syrup. Dry vegetable stock GF made up with 4 cups water… Full coconut milk… large cut onion which was sweated of in butter and a little grape seed oil ( as no dairy issues) done first then rest added into stock pot…… served with GF pita breads split made into mini pizza bases ( these had tomato paste, tomato sauce, grated cheese, pineapple pieces, mushroom slices)
Used a little water to thin when used stick blender at end.. made equal to 9 soup cups…
I was so pleased Siri brought this to second on page… Thank you…
Thanks for sharing, Barb!!
This recipe is wonderful – just the way it is. No additional modifications required. This is the first time I’ve ever posted a comment about a recipe – I loved this soup so much that I needed to tell you! Thank you!
Easy recipe and delicious. I used the roasted pumpkin recipe and used the link to find this soup recipe. I used a pie pumpkin, but don’t know what kind, and did not measure the amount. I modified the recipe using a whole can of full fat coconut milk, adding it to the blender instead of cooking it with the other ingredients. I used a dry broth mix with water instead of salt or broth. Used only one shallot, no garlic. Your suggestion for nutmeg and cinnamon, and extra maple syrup. I had croutons on hand, but will give the kale topping a try. Next time, I will add more cinnamon and nutmeg to my recipe. Thank you for this easy to follow, delicious basic recipe.
This is an awesome recipe! I switched it up by adding 2 cups of spinach in with the onions to simmer, added an avocado, and added smoked paprika and chili powder. The result was a creamy soup with a nice zest in addition to the cinnamon!
I made this a few years ago and it was dynamite! But I want to switch it up for Thanksgiving. If I were to make this with acorn squash, how many would I need? Also, do you think it would affect the sweetness too much? Probably wouldn’t need maple syrup if I’m using a sweeter squash…
Hi Celeste! I’d probably use two acorn squash! Let us know how it turns out :)
Awesome! I really enjoyed this! Thanks ?
Great! We’re glad to hear that, Renee!
My husband said he would expect this from one of our favorite restaurants with a high end chef! I enjoyed making this a lot. Paired very nicely w the roasted seeds and roasted Brussels Sprouts.
Whoop!
So happy to have made this soup! It turned out thick with a hint of sweetness, which I love. I used almond milk instead of coconut milk, but otherwise, I used all the other ingredients as listed. Such a treat for fall. Thank you!
I loved the creaminess of the soup but did not like the taste of coconut milk in this recipe. I do like coconut milk and enjoy it in other dishes, but here, it did not work for me. It left an aftertaste.
Sorry to hear that this recipe didn’t do it for you, Chris! Better luck with the next one :)
Very good soup! I added more of each spice and a bit more honey because it wasn’t flavorful enough for me as written. After than modification it was delicious! I roasted the pumpkin seeds and also added them to top the kale. Yum!
I made this soup! I used another kind of pumpkin as sugar pumpkins aren’t sold where I live. But!!! This recipe for pumpkin soup is the best I’ve ever made. The only change was that I made the kale crunchy instead of wilting it. It gave the soup, I thought it needed a different texture to it and it turned out beautifully! Fried garlic and sesame seeds apart and kale apart. This was the smoothest, creamiest, most delicious pumpkin soup I’ve ever made, thanks for that!!!
I made this yesterday for a church potluck dinner group and it turned out quite well.
I had to change up this recipe some because I didn’t have all the ingredients listed. First, I only had canned pumpkin, so that was a compromise I had to make. It still worked out well in the end. I also had no shallots, so I compensated by adding thyme, sage, and paprika to the soup to jazz it up a bit. And instead of coconut milk, I had macadamia nut milk on hand. Otherwise I followed the ingredients list.
I cooked the soup in my crock pot for four hours and stirred every ten to fifteen minutes. It thickened up nicely as it cooked, and I’m consuming the leftover today to keep warm.
Thanks for sharing your recipe changes, Michael!
This soup was delicious. I had no coconut milk so I fried the onions in coconut oil and added some dedicated coconut alongside almond milk. I found it a little thinner than I would have liked so would maybe cut down the water next time. Super easy though and very tasty
This recipe is so rich and full of flavor. My boyfriend loves it and has asked me to make it for his family Thanksgiving. I customized the recipe by adding crispy pancetta to the kale. Awesome recipe!
Sorry, just to clarify – to make the pumpkin purée do you simply roast the pumpkin halves as directed and then blend the flesh once cooled? No additions? And how long will it last, please?
Hi Clare, I roasted the pumpkins I used, For a bit longer in the oven because of a different kind of pumpkin. As soon as you can put fork easily through the skin, they’re done! Cool the a bit, scrape off the peel and hold aside the flesh. And then follow the rest of the recipe! It’s soooo good!!!
Hi Clare, roast the pumpkin, add remaining ingredients, and then puree all of it together. The soup lasts 3-4 days.
I substituted the vegetable stock for beef bone broth. So freaking delicious and easy!! Thank you!
This was very tasty and my 7, 5 and 2 year old all liked it! I added some pumpkin seeds and croutons on top as well along with canned unsweetened pumpkin puree. Quick recipe that was delicious and filling. I used coconut cream to make it a bit thicker.
Great! Thanks for sharing, Lindsay!
Unbelievable ! Best soup in a long time. We used white pumpkins and did substitute cream for the coconut milk. We used Swiss Chard instead of Kale. We will serve it all week, and have already had customers buying bowls to take home, and coming everday for lunch. Thank you so much
Thanks for sharing your recipe changes! We are glad you enjoyed it :D
Thanks! This was great! Our guests loved it so much, they asked to take some home for a relative of theirs who wasn’t able to join us for dinner. For the leftovers, we didn’t have any more kale, so instead we added a can of chickpeas to the soup to add some extra protein. Also very tasty.
Do you think this would work as well with organic canned pumpkin purée?
Yes I do!
I used this recipe after buying a white pumpkin and not knowing what to do with it. I was pleasantly surprised! It’s got some heat from the black pepper! Nice to know that my unused immersion blender works too! It came out super dreamy creamy. I used 2 tablespoons of sugar free maple syrup instead, it’s not that sweet so I might a little more! Thank you so much for this recipe!
Great! Thanks for sharing, Lori!
Would not make again. Tasted more like coconut than pumpkin soup. Easy yes. Tasty no. Took it to work and NO ONE would set it … : (
Made exactly as directed.
Strange!
Sorry to hear it didn’t turn out for you! We wonder whether your pumpkin wasn’t very sweet. That could lead to the coconut overpowering the pumpkin.
Are you responding to me a year later!? Wow!
Made this for dinner tonight & it was a hit! We don’t have sugar pumpkins here in Jamaica unfortunately, so I used regular pumpkins & added a tiny bit more maple syrup. Perfection.
Yay! Great substitution, Jo!
Really nice recipe ! Thank you ??
This is my third time making it today. The first time I followed the recipe. I used leek once and this time red onion. Hoping it’ll be just as good ?
I honestly cannot say enough how much I love your site/blog. I’ve made countless recipes and have loved them all (and shared EVERYTHING with any friend or family member that will listen) but have never commented. Made this recipe tonight and loved it, just as everything else I’ve tried! Thank you for sharing awesome, realistic, and fun plant based dishes!!!
Thanks so much, Mekensie! xo
This is so yummy! I did my own mix with the spices – salt, pepper, a little cumin, berbere, and cracked rosemary. Also I used one sugar pumpkin and one butternut squash, and used full fat coconut milk. Finally, for the topping, I did not have any sesame seeds but had roasted the seeds from the pumpkin and butternut squash – I tossed that with the kale instead – delish!
This soup was wonderful, and I also loved the sesame kale topping!
My modifications included using 1 TBSP of honey, and adding 1 cup of diced roasted pumpkin to make it a chunky soup.
Between steps 5 and 6, I was concerned that putting something that hot into my plastic blender jar might ruin it, so I had to let it cool for about 20 minutes before blending it. Next time, I would also add just a dash more salt.
Absolutely delicious. I used applesauce instead of sweetening and added a bit of cinnamon.
Delish! Easy recipe to follow. Lovely pictures too. I made mine with real organic pumpkin and organic kale. I made no changes, except that I didn’t want the coconut milk that was left to go to waste so I just added the rest, a little more veggie broth and a little more maple syrup. It turned out great and I have a little extra for leftovers. A friend pointed out your site and I’m glad she did. I’ll be back looking for recipes. Thank you!
I was very disappointed with this recipe. Way to thin and flat tasting.
Hi Susan, sorry to hear that was your experience! It sounds like it needed less liquid or more pumpkin. And perhaps more spices. Better luck with the next one!
Hi Dana this looks awesome – any thoughts or modifications on this for an Instant Pot? Thanks!
I don’t have one and can’t recommend. Sorry!
This was so delicious!! Used canned pumpkin though due to a time crunch. Made it for a dinner party, potluck style. Turns out every recipe at the party that night was from minimalistbaker ?? And everything was amazing.
I always process and puree sugar pumpkins. Since I had a fresh batch of puree, I made this soup tonight. Absolutely perfect. Didn’t make the kale chips, no kale on hand, but the soup is spot on. Already shared it with a friend who is now roasting her own pumpkins now.
I give this recipe 2.5/5. I didn’t think think there was any depth to the flavor, it was all the same note. I’m not sure what it could use maybe double the garlic?
Hi J, Sorry to hear this one wasn’t for you. Best of luck with the next one!
So delicious! I didn’t have time to roast the pumpkin, so I made it with canned puree and it was sooo good! The sesame kale is a great addition.
The ingredients list calls for Pumpkin puree but as I follow the directions, it’s doesn’t say to puree the roasted pumpkin. It says, peel, set aside and then later add Pumpkin to the pot before blending the soup. So do I add 2 1/4 cups roasted pumpkin or Pumpkin puree??
Hi Jamie! Either would work because you are blending it after!
This is the best pumpkin soup I’ve ever had! Thanks a lot for the recipe! :)
Family loved this soup! I added curry, slivered almonds and coconut flakes to kale rather than sesame seeds.
Thank you for giving me a start on making pumpkin soup! I used what I had on hand and it turned out great. 1 carrot and 1 rib celery in fine dice, sweated in a bit of olive oil. Added 1 can pumpkin puree, 2 cups water, 1 cup almond/coconut milk, ¼ cup dried onion. Salt & pepper, cinnamon, nutmeg, garlic powder, and a bit of curry powder. After I tasted it, I added a bit of maple syrup to taste. Had no kale but will plan on that next time! One in our family loves cream soups but one other can’t have milk, so this is perfect.
Love the complexity of glavors along with the kale sesame topping
Hello! So I would love to make this right now but I can’t find sugar pumpkins anymore in the grocery store. Would it have a similar taste/outcome if I used acorn or butternut squash? And if so, which one would you recommend?
Yes! That would be lovely, actually! Butternut squash or acorn would both work!
I made this pumpkin sou. I used organic raw honey from costco, add 1/4 tsp organic turmeric (for anti inflammatory), and the garnish I used chopped walnuts instead of sesame seeds. Taste wonderful!!!!
Thank you for the recipe….
Just made this soup and it came out Amazing!! I added a bit more salt after blending and returning to stove. Dinner is served on this rainy Saturday
I just made this for Thanksgiving dinner tonight and it’s GREAT. Two people have snuck tastes and they really enjoy it!
This soup is perfect! And the kale. . . Swoon worthy. Love it when I have to make more kale for the kiddos. Thank you
WHERE ARE THOSE GORGEOUS SPOONS FROM?
West Elm
My husband and I make this weekly. The first time we didn’t make the kale, and was great, but then we made the kale…next level amazingness. It’s super easy and the leftovers are delicious, we just mix the rest of the sesame kale in and it keeps it’s crunch. We puree the pumpkin/squash first, but don’t puree after to make it even easier.
This was delicious. I was given 2 pumpkins on Halloween and wanted to make some soup. After searching online for a recipe, I decided to go with yours and so glad that I did!
I just made this but with a couple minor variations. I forgot to buy paprika so that got left out, and I used canned coconut milk. I also cut the recipe in 1/2 since I only had 1 pie pumpkin, not 2. And I didn’t make the topping because my kale was in the freezer & I forgot to take it out. The recipe must be fairly forgiving because despite the differences it was still delicious. I will definitely be making this again and again!
This soup is very good! I added some cayenne for a bit of spice, perfect for a cold fall night. Thanks for the recipe! :)
Hi Dana, I am pretty impressed that every time I try a recipe of yours, BOOM! Best recipe ever in its category. This one is amazing. Made it twice in the same week. It’s like fall in a bowl, it’s like a pumpkin pie but as a healthy meal. I halved the maple syrup and substituted the spices by a “four spices” mix (cinnamon, ginger, clove and nutmeg), with the ginger heating up the overall feeling. I cannot wait to try some of your other seasonal recipes :)
Yum. I made this. Yes the kale and garlic was a very tasty finish. thank you for sharing this recipe.
Thanks so much for the lovely review, Anne. We are so glad you enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! Xo
This was really simple and delicious, thanks! I added a couple of roasted carrots and left out the maple syrup and it turned out really sweet and tasty.
Made this on a cold October day and it was perfect. I halved the maple syrup as I like savoury over sweet dishes and it couldn’t have turned out better. Thanks so much @minimalistbaker. I’ll definitely be trying your other recipes.
This was so delicious! Me and my husband just ate the whole lot in one sitting!
I hope you roasted the pumpkin seeds too! I melted a tablespoon of butter in a small bowl in the microwave then added a teaspoon of olive oil. I added the pumpkin seeds and swirled them around. I spread them on a foil lined baking sheet. I sprinkled them with salt, pepper, chipotle powder and garlic powder then baked them at the same time as the pumpkin.
They are great to sprinkle on top of the soup if you want something other than the delicious kale topping.
oops I hit the submit button before I rated this a 5 star recipe!
Love this soup. First time I made it I prepared the sugar pumpkins myself. It was good but the process turned my soup into an all day event. This time I made it again but I just used Libby’s canned pumpkin. I thought it was even more delicious this time and much easier!
Yum! I am a soup-ruined, and I actually Mesa this and it’s great. Use smoked olive oil on the pumpkin, and toasted some pumpkin seed to put on top. Thank you!
That’s supposed to be soup-ruiner ; it never turns out well. This did!!!
This was incredibly delicious! I made this for friends and there was a good natured fight over the left overs. Made with pumpkin puree and honey instead of maple syrup. Will definitely make again!
It would probably be good blended but I don’t have a blender currently so if you mix the ingredients and heat it, it is like chunky but creamy soup, delicious!
I usually hate pumpkin but today I really wanted to turn things around and try out a recipe. This one was it! I’m already half through my first bowl and I really like it. It’s spicy, sweet but also savory. I feel so good about making it. Thank you so much for the cool recipe!
Delicious… hosted 15 people at my house for a harvest lunch today and even the kids asked for seconds!
Once again a winner! We have so allium allergies in our family so I didn’t put in the garlic or shallots, subbing with fresh ginger and it was divine.
A new favorite for sure!
Just made this for dinner tonight and OMG SO good!! love the maple syrup in it! Thank you! I added parsley and chives instead of shallots :-)
How can i make this have a spicy kick to it?
Thanks
cayenne?
I lived with an aunt for a while when I was a kid, and she made pumpkin soup all the time. It’s my absolute favourite, as it is belly-filling, and heartwarming. I tried making this wonderful recipe! I used Libby’s pumpkin puree for a quicker route, and Simple Truth Organic lite coconut milk. I used miso paste for the stock. It’s just my preference, but I wanted a little more spice in it–a little more kick. I added extra nutmeg, cinnamon, black pepper, equal measurements of paprika and turmeric. I did the same recipe for the kale topping, and added some walnuts to it for extra texture.
Thank you veeery much for the recipe. You’re my go-to for delicious, easy meals!
***and also, I used 3 cups of pumpkin puree, 1 & 1/2 cups of coconut milk, and 2 & 1/2 cups of stock. I came out with about 27 laddle-fuls… really enough for about 6 or 7 people if served with something to compliment it. I baked some herbed rolls along. So good for a chilly January.
This was so good! My first time trying pumpkin soup. I used a different soup recipe, but the kale topping was the perfect compliment. I used sunflower seeds because that’s what I had on hand. Delicious. I will make it again.
This was delicious! I didn’t have kale so subbed spinach and didn’t cook it as long. Also used maple sugar (used less) instead of syrup because that is what I had. Just thought others might like to know that it was still good even with the subs! Thanks for the recipe!
I also added some curry powder and cayenne to add some heat to balance the sweet. I had left out the maple syrup but still it was sweet and not quite balanced. I also grated in some fresh ginger and YUM. Love the creaminess. Thank you.
This was really yummy! I added one teaspoon of hot madrasa curry powder for an extra kick and some spice. I also skipped the maple syrup and it turned out perfect! So happy I found this easy, yummy recipe! I’m using it for soup “shooters” for my Christmas cocktail party. :) Thanks Dana!
Hi,
Wonderful recipe.
Wow! Substituted some ingredients for ones we didn’t have on hand… For example, sautéd some carrots, celery and zucchini with onion, leek and garlic before adding water, pumpkin and coconut cream. (No broth, shallots or coconut milk) Just pulsed the blender a few times to leave small chunks in the soup. Such a delicious roasted flavor under the main pumpkin taste. Thanks for sharing this recipe!
Hi tried this recipe . It’s perfect . But what would u suggest as a replacement for the use of coconut milk ? Thanks
I did not have coconut milk on hand but used one tablespoon of coconut oil when sautéing the shallots and garlic…. turned out great with hint of the coconut.
Perhaps another non-dairy milk or more veggie broth (though we don’t think it will be quite as creamy)?
I made this a few days ago, it was really delicious! We thought the kale-sesame topping was perfect with it. This recipe will become our traditional Halloween night pumpkin soup. Thanks!
Thanks so much for sharing! xoxo
I just saw this post of yours on fb and completely drawn to it. I am in love with pumpkin and I just love how simple it is. The kale topping is beautiful. <3
Hi,
In the recipe it says 3 to 4 servings. How many milliliters do you calculate for a serving?
Thanks in advance!
Hi Luana, we didn’t calculate a volume measurement per serving, but it is 1/4 of the total recipe.
Just made this recipe! It is amazing
Love it!!! The baked pumpkin is the best part.
This soup is SO good! I made it in a total of 15 minutes (the soup and the garnish) by using canned pumpkin. I can’t believe how easy yet amazing it is!!
Could you give ingredient amounts for say 11, 15, 20 people? Thanksgiving is coming up soon :)
Hi Nathaniel, you can change the amount of servings in the recipe box and it will automatically change ingredient quantities for you.
I made this today, with a normal medium sized pumpkin. My husband needs to start a new diet for leaky gut, and this is a good way to kick start the process, pureed squash, he enjoyed it (he’s pretty picky), and taking it for work tomorrow… thanks! The kale topping was really a great add-on
From one who recognizes your husband’s symptom, going off gluten COMPLETELY was the answer to my problem. Suffered through most of 2012, but have been fine ever since, except for occasional slip-ups.
I made do with what I had at home, and the following substitutions also yield a really fantastic soup!
– left out shallots
– replaced cinnamon/nutmeg with ginger and Aleppo pepper
– Used a maple syrup/brown sugar combo
– Dash of Thai fish sauce for some umami
Thanks for a great recipe~
I accidentally used a whole can of coconut milk but it’s so good it doesn’t matter. And I have no clue what kind of pumpkins I used.. They were part of my csa. Thanks!
Made this! It was wonderful! Thank you:)
Tried this out with a few adjustments due to lack of ingredients. As I didn’t have coconut milk on hand, I used 1/4 cup of unrefined coconut oil, about 1/2 a cup of onions, 2 chicken bouillon cubes with 2 cups of water, and orange blossom honey. Turned out to be a thick and delicious soup!
Being in the heart of the fall season here in Montreal means soup galore! Made a curry butternut squash soup recently (delicious) and figured to give this a try. To be honest, I was a little concerned about having pumpkin, because I haven’t been so keen on it in the past but the use of coconut milk and cinnamon held some promise. I’m SO glad you made this recipe, and I’m SO glad to have given it a shot. This has easily become one of my favorite soups! I’m actually going to buy more pumpkin tomorrow to make some more & stock up before the season is up.
Just to note, I only found large pumpkins so I was more liberal with the cinnamon, nutmeg, salt and pepper. I also used a powdered chicken stock mixed with water (MSG free!) and used half a cup of coconut milk since it wasn’t light. Just perfect!
Thank you so so much!
Thanks for the kind words, Emily! So glad you enjoyed the recipe! xoxo
Lovely delicious recipe! I “cheated” and used canned pumpkin because I was in a rush. I will try fresh next time.
I also added in 2 ears shucked roasted corn, 1/2 tsp cayenne, omitted the puree step and added crushed corn chip garnish along with the sesame kale at serving time.
I am going to have a look around for more recipes! Thanks :)
This was super delicious, the first taste put an instant smile on my face. Thank you for sharing this wonderful recipe!
Thanks so much for sharing! So glad you liked it. xoxo!
It looks amazing and I will be making this for Halloween dinner this year! Can I use canned pumpkin puree instead of roasting sugar pumpkins? I am hosting for 24 ppl so I wanted to simplify the recipe a bit.
Of course! Not sure how many cans, but I’m sure it will turn out!
I just made some pumpkin soup before reading the Noom newsletter. I usually add some tomato puree to take away the blandness and use low fat cooking cream or low fat Greek yoghurt plus spices such as cumin and a little mild cayenne pepper. I never add anything sweet as I have type 2 diabetes.
Outstanding recipe. I’ve made it 4 times now. Last batch was a little more savory than the prior ones, maybe because of how I measured the shallots, but still very delicious. Is 1 shallot = 1 clove or 1 whole bulb (sometimes 2-3 cloves per shallot)?
I have also added cardamom because I adore it in many things pumpkin and otherwise and it also adds a certain “Je ne sais quoi” complexity to foods.
Hi Susan, we measure 1 shallot as 1 clove
This was really yummy! As per your recipe, the roasting took the most time, but it was fast after that. I roasted a few apples with the pumpkin to use in the recipe. I also threw in some hemp hearts in the kale mixture. I loved all of the flavors going on. I was too lazy to find the single spices, so I added pumpkin pie spice instead with a little extra cinnamon and it worked well.
Next time I’m going to try cashew cream to see if it gives it a bisque-like texture. Thanks so much for sharing the recipe! It’s a keeper!
This soup looks so yummy I’m gonna have to do this for halloween. Love the pictures and the golden spoons!
Omg I absolutely loved this. I made it tonight and it was amazing. I used chicken stock, regular honey, and coconut milk creamer instead. I rarely use measuring spoons/cups but this combo worked perfectly. I also added a teensy bit of chilli pepper to balance the sweetness. I’m obsessed with the sesame kale topping – a low carb way to add a crunch to soup. Thank you!
Wonderful! Thanks for sharing, Kate!
making this right now! one question… when you say 2 shallots do you mean 2 shallots or 2 bulbs? this is my first time cooking with shallots so i’m the new girl over here. :) super excited about this soup!
2 shallots!
I love all things pumpkin, definitely going to make this soup! I was thinking kale chips would be great to add some crunch?
Absolutely! If you need a recipe, try this one and scale back a little on the nutritional yeast!
Amazing!
This soup made my day! Just made it and we all loved it! Thanks for sharing,
Maria
Going to try and make this today! Thank you :)
Great recipe! Tasted great, only this g I’d change for next time is less maple syrup. I found it to sweet.
Thanks for the recipe!
Does this soup freeze well? Aside from the kale topping
Yes!
This soup turned out very comforting and delicious! (Although, it probably helped that I was starving when I ate it, so I scarfed it down :P). It paired nicely with almonds, parmesan, brown rice, Ezekiel bread, whole wheat toast, etc. I added a bit of extra spices to mine – lots of curry powder, a tiny tiny bit of paprika, and a decent amount of almond meal. (I used cashew milk so that probably encouraged the nuttiness). I’ll probably try this out again in the fall, where it’ll actually match the season. :)
I made this today using pumpkin purée I had saved in the freezer. It was 100 degrees outside so I chilled it after cooking and served it cold. It was delicious and very refreshing! I was concerned it would be heavy but it wasn’t at all.
I made this over the weekend and it turned out delicious! I had to use canned pumpkin because I couldn’t find any sugar pumpkins at the market (in March!), but it still came out yummy. Next time I will have to track down some fresh pumpkin!
Can I pressure cook the pumpkins instead of roasting in the oven? Takes less time and saves electricity. But, would I be compromising on the taste? Please advise.
Hi Kalyani, we don’t think it would get the same nice caramelized flavor as roasting, but it might still work! Let us know if you give it a try!
I just made this (I’m lickin my lips as I type). I’m allergic to coconut and garlic so I used Qunioa milk and omitted the other. I used sweet onions instead of shallots (cause I had it in the house). I also added butter (which I’m guessing most people won’t do who read this site). Sooo yummy! This tastes like the soup I had a restaurant not too long ago, except better because it’s on my stove! This is my first time at this site. I will definitely be back! :)
Yummy yummy soup, I just added a little chilli as I like things spicy. Thanks for posting will definitely be making this again
A good friend of mine go out for dinner once a month and, in the fall, we exclusively go to a tiny place that makes unbelievably delicious pumpkin soup. Tonight, for our monthly meet-up, I decided I wanted to make pumpkin soup because I always want leftovers. My house smells so good now – so glad I found your recipe!!
I have one question – will it thicken on its own as it simmers, or do you recommend adding a thickener?
Hi Alison, we find that it thickens on its own!
Easy and delicious. I didn’t use any sweetener beyond coconut milk. When you feel like a little heat, stir in a heaping tablespoon of red curry paste (I used the little Maesri tin) and balance that with a healthy squeeze of lime juice. Top with plain Greek yogurt and chopped cilantro (instead of kale).
Thanks for sharing, Kate! Glad you enjoyed it :D
Oh yeah, forgot to mention: I don’t even have a blender. I just stirred it with a regular spoon. Still great.
I just made this and it was great! I made it with honey though (it’s the only sweetener I had on hand) and I don’t know if it was because I used really dark clover honey or what but it was really overpowering. I’d avoid honey if possible. Still rad tho
Out of this world! I just made it and can’t stop eating it right out of the pot. Thank you so much for a wonderful, easy, quick recipe. Another winner out of many of your recipes I have tried :)
This recipe was so simple to make yet it looked & tasted amazing. I also drizzled some left over coconut milk around the bowl to make the colours pop even more. Wish I’d taken a pic, it looked gourmet lol can’t wait to try more of your recipes
Great idea! Thanks for sharing, Sarah! Cheers
Just made this soup on a cold, wet night. Simply wonderful! Especially liked the kale garnish and will double the recipe for it next time. Thanks!
Made this the other day and it was amazing! I didn’t have enough pumpkin but it still turned out okay, although I put too much pepper in. Very filling, too!
I haven’t used shallots much and I bought two dried pods. Would it be two cloves of it for the recipe? I’m thinking not two whole shallots. Thanks.
Hi Diane, yes, 2 cloves shallot!
We just made this on a chilly day for lunch and it was absolutely amazing! Thank you for a wonderful recipe :)
Just made this soup the other night! Very simple and straight forward and the soup tasted amazing!
Now this is what I’m talking about. I love squash, pumpkin, sweet potato any soups with root veg are just so heart warming. And I wear my scarf indoors too! Here’s to eco living! Bring on the soup! x
I have this soup and your baked falafel burgers going simultaneously right now. Oh, the fantastic smells! This is the most exciting week’s worth of lunches and dinners I’ve made in a while. :)
Ah, yay! Hope you love them both, Kelzee!
This soup looks incredible, especially with the crunchy Kale topping! I much prefer squash so I think i’d sub in favour of the pumpkin – will report back to see how it goes! L x
This turned out bomb. I added some pumpkin spice and cayenne pepper for extra heat and it blew our taste buds! I also didn’t have any milk so I put couple tbls of cashews and water.
Thanks for another awesome recipe, you never disappoint!
Ah, thanks Kristina! xoxo
I made this for my better half. She and I loved it. Thanks for the tip!
Simple and Gorgeous!!
I made this soup with homemade pumpkin puree for dinner this week and it is delicious! Unfortunately mine isn’t nearly as colorful as yours, which may be due to the white pumpkin I used, but it’s still so tasty. Thanks again for another wonderful and (more importantly) simple recipe! You rock.
Excellent recipe, once again! Looks to be of the perfect density too. :)
Thank you for your reply. Could I use rice milk in every recipe that calls for almond milk? My husband and my son are sensitive to soy milk and with my nut allergies, have to have a sub.
Hi Stephanie, we wouldn’t say it can be substituted in every recipe, but often it can!
I am allergic to all tree nuts and wondered if I can substitute rice milk for almond milk and what flour would I sub for the almond flour or other tree nut ingredients? I can eat pumpkin seeds but even sesame seeds bother me. Any suggestions would be greatly appreciated. Being a two time cancer survivor, I am ready to take mine and my family’s nutrition to a better level.
Yes! Rice milk should work well in this recipe.
I couldn’t find sugar pumpkins so I baked sweet potatoes instead. Then made kale chips with sesame seeds to top it off. Delicious! Thanks for a great recipe.
Great! Thanks for sharing!
I love everything about this. Pumpkin soup! I absolutely adore that. I am also quite taken by your kale topping with the sesame seeds. The contrast in colors adds a kind of wow factor that I think would impress Thanksgiving guests for sure! I also like that you offer suggestions if people don’t have those things, I think that’s really nice, but no surprise there because you two are just the sweetest people :) Anyway, love the soup and all of your fall recipes! Keep em coming!
Ah, thanks Lynn! I just go ahead and assume people don’t have crazy things like sesame seeds and fresh kale in their pantries at all times (even though I, in fact, am one of those weird people). Cheers!
This looks so simple AND so delicious! Can’t wait to try it!
Is this canned coconut milk?
Yes
Absolutely stunning! And love that garlic sesame kale topping! Pinning :)
Thanks, Chris!
This looks simply delicious; and I was planning on making pumpkin soup for dinner tomorrow; I’ll be sure to give it a try!
That first photo is simply stunning, by the way!
Thanks, Rachel!
Pumpkinsoup is awsome, making it very often ! :)
I am the same way with wearing a scarves inside. It’s actually been warm here this week but it’s still freezing inside our house. I’m wearing a fleece as I type this.
Also, we’re orange soup twins today. Love the kale and sesame seed topping you have going on.
I’m waiting for dinner right now and your photos have made me even hungrier! Love pumpkin soup, yum!
We are doing a potluck at my son’s house before Halloween. I ‘m supposed to bring soup! I have one sugar pumpkin left, so this looks perfect! love the kale topping
Yummy!
I DO have all of those ingredients on hand. This looks great :) May have to make this for lunch…it’s freeeeezing!
You have to love hearty winter greens with sweet, rich winter squash. This sounds perfect for a rainy night!
This sounds great. do you think it would taste okay without the syrup? I am currently not eating any kind of additional sweeteners (whole30)?
I do! I like how the sweetness enhances the savory, but I think the coconut milk adds enough natural sweetness to work here. Good luck!
Awesome, thanks for the reply!!
I just made it and think it is too sweet. I am thinking no maple syrup would be ideal. Thank you for this recipe. My hubby does not enjoy spices so this fits the bill to a T.
What can one substitute when one is allergic to coconut? Thanks
Hmm, rice milk should be good! Or almond milk.
Thanks!
Cashew milk is really nice and creamy.
Simple and gorgeous!! Loving the kale topping especially.
This looks like utter fall perfection :)
It is amazing how all of us food bloggers are posting awesome soup recipes throughout this week. I am amazed, in a good way, at the synergy happening between both of our recipes look! Must be in the same mind state. Yay!
Gawwwwgeous per usual. Are those spoons from West Elm!?
Yes! In love!
I love this – pumpkin soup is a big thing over here in Belgium! They don’t sell canned pumpkin puree here so I started roasted my pumpkins in the oven when I moved here and have never looked back :) This soup looks absolutely perfect! Cannot wait to try – Pinned!
I made a very similar soup on Tuesday. It’s definitely that soup craving time of year. I love the idea of topping it with kale! Next time I want to make it with my own pumpkin puree (and top it with kale). I’ve never tried it before and I’m sure it’s significantly better than canned!
I cannot wait to make this recipe! Looks delish!
Goodness gracious. My grandpa has his OWN pumpkin patch, yet I’ve never roasted my own pumpkin. That will change this year. This looks insane!
Where did you get those gold silverwares? They’re beautiful!
Lucky you! They’re from West Elm.
I currently have a smallish pumpkin and acorn squash on my counter and this is what I’m going to do with it Saturday. Thank you for giving me the inspiration to not let those vegetables go to waste!
I am a big fan of the kale sesame topping, both for the added texture and pop of colour, looks so great!
I’ve never been ambitious enough to make my own pumpkin puree, but you may have inspired me. :) Pumpkin soup sounds perfect for this upcoming cold weekend!
I grew.sugar pumpkins in my garden this year, and lucky me, I’ve already.cooked and pureed them, and they’re waiting in my freezer. This soup looks like the perfect way to use some of them!
DO it! And let us know how it goes!
Lots of work to cut the pumpkins, but after that it is easy! I diluted with more broth and coconutmilk. Great Recipe!
Thanks !
Fixing to prepare it
My family is vegan
This is perfect for us
Thank you dana
Looks so delicious Dana! I love making pumpkin and squash soup as they are so naturally creamy! I also love adding cinnamon for a touch of warmth and sweetness!