This pumpkin soup made with canned pumpkin is a quick, comforting dish ideal for busy weeknights. It balances savory sautéed onion with a touch of sweetness from maple syrup and apple cider.
What makes the soup special is the foamed heavy cream (or half-and-half) — warmed and whipped until frothy like a cappuccino, then stirred into or spooned over the soup for a silky finish.
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When autumn arrives I reach for pumpkin recipes more than anything else — this easy pumpkin soup, pumpkin-apple muffins, or cake-like pumpkin-coconut cookies with cream cheese frosting are favorites. A can of pumpkin puree is a pantry staple that also adds nutrients to dishes like black bean chili.
This soup makes a simple, satisfying fall meal when paired with a green salad and crusty bread, and it works well as a Thanksgiving starter. It’s naturally gluten-free and easily adapted to be vegan (see the tips below).
Other seasonal soups to try include a hearty cauliflower and white bean soup with pesto or the award-winning harvest white bean soup. For more ideas, look through a list of cozy soups perfect for fall.
👩⚕️ Pumpkin Nutrition Facts
Pumpkin is relatively high in carbohydrates — about 19 grams per cup of cooked pumpkin, with 7 grams of that as fiber — but it’s also packed with vitamins, minerals, and antioxidants that support eye, skin, immune, and heart health.
1 cup of canned pumpkin contains:
- 137 calories
- 12 grams net carbs
- 3 grams protein
- 7 grams fat
- A variety of vitamins, minerals, and antioxidants to support immunity and eye and skin health.
Pumpkin seeds are also nutrient-dense, so pan-roasted pepitas make a tasty, nutritious garnish for the soup.
❤️ Why you’ll love this recipe
- Fast and simple — perfect for weeknight dinners.
- Uses mainly pantry ingredients you likely already have.
- Because it uses canned pumpkin, you don’t need a high-powered blender; pureeing is optional if you prefer a chunkier texture.
🧅 Main Ingredients + Notes
This section highlights ingredients that may need clarification. For full ingredient amounts and directions, see the recipe card below.
- Yellow onions — can substitute white or Vidalia onions; avoid red onions for this recipe.
- Canned pumpkin puree — be sure to use plain pumpkin puree, not pumpkin pie filling.
- Vegetable broth — homemade, store-bought, or a concentrated paste will work; if using a concentrated paste, reduce added salt accordingly.
- Apple cider — filtered or unfiltered both work.
- Maple syrup — use 100% pure Grade A maple syrup.
- Ras el hanout — a warm Moroccan blend; pumpkin pie spice is a fine substitute.
- Heavy cream or Half-and-Half — for the frothy topping and added richness.
- Balsamic reduction — optional, adds depth and umami; you can use regular balsamic if preferred.
🤓 What is Ras-el Hanout?
Ras el hanout is a fragrant North African spice blend similar in warmth to pumpkin pie spice. It commonly includes ginger, cardamom, cinnamon, mace, and nutmeg, though blends vary widely. It’s a lovely match for squash and gives this soup a distinctive aromatic depth.
👩🍳 How to Make Pumpkin Soup
Using canned pumpkin keeps this recipe quick: about 15 minutes prep and 15 minutes simmering. Roasting and pureeing fresh pumpkin is possible but adds prep time.
Five straightforward steps:
Step 1: Sauté the aromatics (onion) as the flavor base.
Step 2: Add the pumpkin puree.
Step 3: Stir in the liquids — vegetable broth and apple cider.
Step 4: Add maple syrup and spices (ras el hanout or pumpkin pie spice) and salt.
Step 5: Puree if desired, heat and froth the cream, then balance and serve.
💡 Ideas for Possible Variations
- Switch the spice profile: cinnamon, cardamom, nutmeg, or a curry powder for an Indian-inspired twist. Add cayenne for heat.
- Make it vegan (see the vegan options below).
- If using homegrown pumpkins, sugar pie pumpkins are best for puree.
- Stir in a spoonful of sour cream instead of heavy cream for tangier richness.
🥬 Make it Vegan
- Use full-fat coconut milk in place of cream. For a frothy finish, refrigerate a can overnight, scoop the solids, and whip them to create coconut whipped cream.
- Alternatively, warm full-fat oat milk and froth it with an immersion blender or handheld frother for a lighter dairy-free topping.
🙋♀️ FAQ
Yes. The flavors meld and improve if made a day ahead. Store in an airtight container in the refrigerator for up to four days.
No. With canned pumpkin the texture is already smooth; blending is optional. If you skip blending, make sure the sautéed onion is very soft so it integrates into the soup.
More Puréed Soups
Here are a few more puréed soups to try: roasted eggplant soup, mushroom soup, and sweet potato-carrot soup. These make comforting alternatives when you want a change from pumpkin.
Spiced, Creamy Pumpkin Soup (with Canned Pumpkin)
Equipment
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Dutch oven or other heavy-bottomed pot
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Chef’s knife
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Countertop blender or immersion blender
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 cup yellow onion sliced or coarsely chopped
- 2 15-ounce cans pumpkin puree (about 3 cups)
- 1 cup vegetable broth
- 1 cup apple cider
- 1 ½ tablespoons maple syrup
- 1 ½ teaspoons ras el hanout spice or pumpkin pie spice
- 1 ½ teaspoons kosher salt (use half that amount of sea salt; if using concentrated paste, reduce salt)
- ½ cup heavy cream or Half-and-Half
- 2 teaspoons balsamic vinegar reduction (optional)
Instructions
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Warm the olive oil in a large pot over medium heat. Add the onion, cover, and sweat until very tender, about 5–10 minutes.
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Add the pumpkin puree and the remaining ingredients except the heavy cream. Simmer gently for 5 minutes; the mixture will be thick before the cream is added.
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If you want a smooth texture, blend the soup with an immersion blender, or transfer to a countertop blender or food processor and purée. Return the soup to the pot to keep warm.
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Warm the heavy cream without boiling (microwave or stovetop). Whip it with an immersion blender or handheld mixer until frothy, then either stir into the soup or spoon over each serving. Stir in the balsamic reduction if using.
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Ladle the soup into bowls or large cups and top with the foamed cream. Garnish with pepitas or a drizzle of balsamic reduction if desired.