This Pumpkin Soup is made without cream for a quick and easy weeknight dinner. Pair it with crusty sourdough bread, croutons, or pumpkin seeds for a cozy fall meal.
Rich, creamy, and classic - it doesn't get much more fall comfort food than a big bowl of velvety pumpkin soup. And while many traditional pumpkin soup recipes use heavy cream, I liked the idea of creating a lighter, healthier pumpkin soup without cream for this recipe.
This simple pumpkin soup relies on the natural creaminess of the roasted pumpkin puree. Homemade pumpkin puree is blended with onion, garlic, vegetable broth, spices, maple syrup, and brown sugar for a soup that is both savory, sweet, and just as creamy as its classic counterpart.
Curling up with a cozy, comforting bowl of this oh-so satisfying soup season favorite is sure to warm your soul. Try it as a nourishing and flavorful Thanksgiving side dish or appetizer.
>> Can't get enough pumpkin? Try these Sourdough Pumpkin Oatmeal Cookies or Sourdough Pumpkin Muffins.
Disclaimer: Some links throughout this post are affiliate links. As an Amazon Associate, I earn from qualifying purchases. You can learn more by visiting my Affiliate Disclosure Page.
Ingredient Notes
Here are some notes on key ingredients. For a full list of ingredients, check out the recipe card below.
- Sugar Pumpkins- Smaller than your regular carving pumpkin, sugar pumpkins are a sweet variety of fresh pumpkin that is perfect for roasting and turning into pumpkin soup, pumpkin pie, and all other kinds of pumpkin treats. They usually start popping up at grocery stores and farmers' markets sometime in August.
- Aromatics- Finely chopped onions and minced garlic bring a savory layer to this pumpkin soup that plays nicely with the sweetness of the pumpkin.
- Warm Spices- I love pumpkin soup that combines sweet, savory, and spicy elements for a well-balanced flavor. For this pumpkin soup without cream, I used cinnamon, nutmeg, and cayenne pepper to give it a little kick.
- Vegetable Broth- A combination of vegetable broth and water makes up the liquid base of this dairy-free pumpkin soup.
- Sweeteners- I like to use a combination of brown sugar and maple syrup to give this soup a touch of sweetness.
Tips for Success
- Make the Pumpkin Puree Ahead- Homemade pumpkin puree will last in the refrigerator for up to 1 week. So, try making the pumpkin puree over the weekend. Then, you'll have it ready to go for a quick and easy weeknight dinner.
- Don't Use Carving Pumpkins- While edible, large carving pumpkins don't have much flavor. Look for sugar pumpkins at your grocery store or farmers' market.
- Simmer for Desired Consistency- Getting pumpkin soup to the right consistency isn't always an exact science. Depending on the pumpkin, your homemade pumpkin puree could be a little watery or a little dry. If you find your pumpkin soup is on the thinner side, don't fret. Just keep simmering until it reaches your desired thickness.
- Use the Pumpkin Seeds as a Topping- Don't throw out those pumpkin seeds! They make the perfect crunchy pumpkin soup topping. I love this guide on how to roast pumpkin seeds.
- Serve it in a Roasted Pumpkin Bowl- To make roasted pumpkin bowls, simply remove the tops of a few small sugar pumpkins as if you were going to carve them. Then, scoop out the stringy fibers and seeds, brush the inside of the pumpkins (and their tops) with a little olive oil, and roast at 400°F for 25-30 minutes or until the flesh is easily pierced with a fork.
How to Make Pumpkin Soup Without Cream
Here is how to make this creamy roasted pumpkin soup.
Step 1: Roast the pumpkins. Preheat the oven to 400°F and line a rimmed baking sheet with parchment paper. Cut the top off of the pumpkins, then cut them in half. Remove the seeds and stringy pieces before brushing the pumpkin flesh with olive oil. Season with kosher salt and freshly ground black pepper and roast, flesh side down, for 35-40 minutes or until the flesh can easily be pierced with a knife.
Step 2: Puree the roasted pumpkin. Allow the pumpkin to cool for 10 minutes, then remove the skin (it should peel off easily). Place the roasted pumpkin in the bowl of a food processor or blender or use an immersion blender to puree the cooked pumpkin. Set aside.
Step 3: Sauté the aromatics and spices. In a large Dutch oven or pot, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened and just beginning to brown, about 5 minutes. Sprinkle in the kosher salt, black pepper, cinnamon, nutmeg, and cayenne pepper, and cook for an additional 1-2 minutes.
Step 4: Blend the soup together and simmer. Reduce the heat to low and pour the vegetable broth and water into the pot, scraping the bottom to remove any fond build-up. Bring to a simmer, then add the roasted pumpkin puree. Use an immersion blender to blend the soup to a smooth, creamy consistency. Alternatively, you can (carefully) ladle the soup into a blender in batches to blend. Simmer for approximately 10 minutes, then remove from heat. Stir in the brown sugar and maple syrup.
Step 5: Serve. Serve in a roasted pumpkin or sourdough bread bowl and top with roasted pumpkin seeds, a drizzle of cream, or sourdough croutons.
How to Store
- Refrigerator- Store leftover pumpkin soup in an airtight container in the refrigerator for 3-4 days.
- Freezer- For longer storage, place the pumpkin soup in a freezer-safe container and freeze for up to 6 months.
Let's Connect!
Be sure to leave a comment below if you have any questions. You can also connect with me on Instagram, Facebook, Pinterest, or via email at [email protected].
📖 Recipe
Pumpkin Soup Without Cream
Equipment
- Immersion blender, blender, or food processor
- Large dutch oven or stockpot
Ingredients
For the Roasted Pumpkin Puree
- 2 medium sugar pumpkins
- 1 ½ tablespoons olive oil
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
For the Pumpkin Soup
- 2 tablespoons olive oil
- 1 large yellow onion finely diced
- 3 cloves garlic minced
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- ¼ teaspoon cinnamon
- ⅛ teaspoon nutmeg
- ⅛ teaspoon cayenne pepper
- 4 cups vegetable stock
- 2 cups water
- 1 tablespoon brown sugar
- 1 tablespoon pure maple syrup
Instructions
For the Roasted Pumpkin Puree
- Preheat the oven to 400°F and line a rimmed baking sheet with parchment paper. Cut the top off of the pumpkins, then cut them in half. Remove the seeds and stringy pieces before brushing the pumpkin flesh with olive oil. Season with kosher salt and freshly ground black pepper and roast, flesh side down, for 35-40 minutes or until the flesh can easily be pierced with a knife.2 medium sugar pumpkins, 1 ½ tablespoons olive oil, ¼ teaspoon kosher salt, ¼ teaspoon black pepper
- Allow the pumpkin to cool for 10 minutes, then remove the skin (it should peel off easily). Place the roasted pumpkin in the bowl of a food processor or blender or use an immersion blender to puree the cooked pumpkin. Set aside.
For the Pumpkin Soup
- In a large Dutch oven or pot, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened and just beginning to brown, about 5 minutes. Sprinkle in the kosher salt, black pepper, cinnamon, nutmeg, and cayenne pepper, and cook for an additional 1-2 minutes.2 tablespoons olive oil, 1 large yellow onion, 3 cloves garlic, ½ teaspoon kosher salt, ½ teaspoon black pepper, ¼ teaspoon cinnamon, ⅛ teaspoon nutmeg, ⅛ teaspoon cayenne pepper
- Reduce the heat to low and pour the vegetable broth and water into the pot, scraping the bottom to remove any fond build-up. Bring to a simmer, then add the roasted pumpkin puree. Use an immersion blender to blend the soup to a smooth, creamy consistency. Alternatively, you can (carefully) ladle the soup into a blender in batches to blend. Simmer for approximately 10 minutes, then remove from heat. Stir in the brown sugar and maple syrup. Serve with roasted pumpkin seeds, fresh thyme leaves, or a drizzle of coconut milk.4 cups vegetable stock, 2 cups water, 1 tablespoon brown sugar, 1 tablespoon pure maple syrup
Notes
- Store leftovers in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 6 months.
Comments
No Comments