Pumpkin Soup: the delicious, healthy recipe without cream

Total time: 60 Min
Difficulty: Low
Serves: 6 people
By Cookist

It’s pumpkin season! And while we love all things flavored with pumpkin, the season tends to be tough for the waistline. So you’ll be happy to know that this pumpkin soup is made without cream. It's low in calories, and is full of vitamins. It’s perfect for the fall season and holidays such as Thanksgiving, but because it’s so healthy, you don’t have to feel guilty if you’re having a second helping.

This pumpkin potato soup is perfect for those following a special diet—it’s dairy-free and vegan too! Even without cream, the texture is thick and creamy thanks to the potatoes added. To make it, you’ll need raw pumpkin, onion, carrots, potatoes, herbs, and spices like nutmeg, black pepper, thyme, and salt. The best thing about this lightly spiced pumpkin soup is that it can easily be frozen, so you can make a big batch and freeze it for later! Serve it hot or warm, you will love it.

What Is The Best Pumpkin For Making A Soup?

Any type of pumpkin that you normally eat will work with this recipe – butternut squash, sugar pumpkin, etc. Because the pumpkin won’t be roasted beforehand (and therefore the skin won’t soften), it’s best to peel it.

Healthy Pumpkin Soup Ingredients

Pumpkin – use any eating pumpkin; roast the pumpkin for extra flavor.

Onion – white or brown onions.

Carrots – use large, peeled carrots.

Potatoes – use starchy potatoes (not waxy ones).

Water – if you prefer, you can use stock instead.

How To Make Pumpkin Soup

Sauté the onion and garlic in a bit of olive oil. Then add the potatoes and carrots, and continue to cook with the onions. Prepare the pumpkin. Peel the pumpkin, use a spoon to remove the seeds, and cut it into cubes.

Add to the pot, add water, salt, pepper, and thyme, cover and cook for 30 minutes. Blend the soup until creamy and serve hot or warm.

Tips For Making Pumpkin Potato Soup

If you don’t have a hand blender, transfer the cooked soup ingredients to a food processor and blend until smooth.

Taste the soup before serving to see if any additional seasoning is needed. Serve with croutons, pumpkin seeds, and a drizzle of olive oil.

If you prefer, you can add more garlic, fresh chilies, ground cumin, ground coriander, and smoked paprika.

To thicken the soup, allow it to simmer for about half an hour without the lid. Alternatively, stir in a corn flour slurry (1 tablespoon corn flour in 2 tablespoons water).

Put a tablespoon of either into a small bowl and stir in 2-3 tbsp of the soup until you have a smooth mixture. Stir this back into the soup and bring it to a simmer.

If using stock, be careful with seasoning to not add too much salt.

Pumpkin Soup Variation Ideas

If you prefer, leave out the potatoes, and thicken the soup with cream instead.

For a more intense pumpkin flavor, roast the pumpkin cubes before using.

How To Store Pumpkin Soup

Store the pumpkin soup in an airtight container in the fridge for up to 5 days. Before serving, reheat the soup in a large pot over medium heat.

How To Freeze And Reheat Pumpkin Soup

You can freeze the soup for later use. Allow to cool completely, then pour into an ice cube tray and freeze it for up to 3 months.

When you want to serve the soup, place the pumpkin ice cubes in a pot with melting butter. Allow the soup to melt and warm through.

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Olive oil
2 tbsp
1 tsp
1 tsp
Black pepper
1 tsp
Ground nutmeg
1/2 tsp
1 liter


Sauté the onion and garlic in a bit of olive oil.

Cut potato and carrot and sauté with the onion.

Peel and cut the pumpkin. Use a spoon to remove the seeds.

In the pot, add water, salt, pepper, and thyme, cover and cook for 30 minutes.

Blend until you get a creamy texture.

Serve and enjoy pumpkin soup.

To freeze leftover soup, let it cool and pour it into an ice tray.

When ready to serve, warm the pumpkin ice cubes in a pot with a knob of butter.

Let it cook until the pumpkin cubes are melted and warm.

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