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–+ servings
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5 from 1 vote

Easy Pureed One-Pot Pumpkin Soup

Indulge in the warmth of this ridiculously easy Pumpkin Soup. Quick to prepare and deeply satisfying, this soup is a perfect embodiment of fall flavors, offering a comforting, nutritious meal that effortlessly complements any autumnal table.
Servings: 4
Calories: 184.9kcal
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes

Ingredients

  • 2 tbsp olive oil
  • 1 onion diced
  • 1 clove garlic minced
  • 3 cups pumpkin pureed
  • 3 1/2 cups vegetable broth low sodium, or chicken broth
  • 1/2 cup coconut milk canned, lite
  • 1 tbsp maple syrup
  • ½ tsp salt
  • ¼ tsp pepper ground
  • ¼ tsp cinnamon ground
  • ¼ tsp chili powder optional

Instructions

  • Heat oil over medium heat in a medium size pot, add onion, sauté until softened and translucent, about 5 minutes. Add garlic, sauté for 30 seconds.
    2 tbsp olive oil, 1 onion, 1 clove garlic
  • Add the rest of the soup ingredients, bring to a simmer and cook for 5-10 minutes.
    3 cups pumpkin, 3 1/2 cups vegetable broth, 1/2 cup coconut milk, 1 tbsp maple syrup, ½ tsp salt, ¼ tsp pepper, ¼ tsp cinnamon, ¼ tsp chili powder
  • Blend using an immersion blender or transfer to a blender and mix until smooth.
  • Distribute the soup between 4 bowls, drizzle approximately one teaspoon of coconut milk over each bowl.

Cooking Tips

  • Blending the soup: For a smooth consistency, blend the soup well using an immersion blender directly in the pot, or carefully transfer to a regular blender. If using a regular blender, blend in batches if needed to avoid overfilling.
  • Coconut milk drizzle: For an appealing presentation and a hint of creaminess, drizzle the reserved coconut milk over each bowl just before serving.
  • Adjusting thickness: If the soup is too thick after blending, you can adjust the consistency by adding a bit more vegetable or chicken stock until you reach your desired thickness.

Nutrition

Nutrition Facts
Easy Pureed One-Pot Pumpkin Soup
Amount per Serving
Calories
184.9
% Daily Value*
Fat
 
9.2
g
14
%
Saturated Fat
 
2.9
g
18
%
Sodium
 
324.6
mg
14
%
Potassium
 
437.7
mg
13
%
Carbohydrates
 
24.8
g
8
%
Fiber
 
6.8
g
28
%
Sugar
 
11.1
g
12
%
Protein
 
3.3
g
7
%
Vitamin C
 
10
mg
12
%
Calcium
 
63.4
mg
6
%
Iron
 
2.7
mg
15
%
Magnesium
 
46.7
mg
12
%
Zinc
 
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.