Packed with amazing seasonal flavors, pumpkin soups can warm the heart and whet the appetite. They’re also super easy to whip up and make a great base for different kinds of variations. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. You can use various winter squashes to make the soups – butternut squash, spaghetti squash, acorn squash, kabocha squash, pumpkin, and more. My top picks for this round up are pumpkins and butternut squashes but you can optimize the recipes to your liking. All of them are vegan or vegetarian!
Without further ado, I present amazing pumpkin soup recipes to try this fall
Bonus: all the pumpkin benefits and an incredible taste, simple recipe Take your soups to the next level with this quick but quality pumpkin and carrot soup recipe. No more run of the mill soup for you! Protein: 6gCalories: 240kcalReady in: 30 minutesRecipe by: AMummyTooBonus: great for involving children in cooking Delicious pumpkin and parsnip soup with a hint of warming curry powder. It’s mild enough for the whole family to enjoy and a delicious way to get some extra veggies into your little ones. Children will love helping scoop out the pumpkin seeds, and older children can practise their vegetable peeling skills on the onions and parsnips. Protein: 6gCalories: 226kcalReady in: 15 minutesRecipe by: EasyChickpeasyBonus: packs a healthful punch, crazy quick This delicious pumpkin soup is the perfect fall recipe. It’s creamy, flavorful, and whips up in (drumroll please) about 15 minutes. Protein: 9gCalories: 250kcalReady in: 25 minutesRecipe by: VeganOnBoardBonus: filling recipe with a garlic, ginger and chili boost for your immune system This creamy pumpkin lentil soup is a full meal by the addition of red lentils. The soup is smooth and satisfyingly rich with flavours of ginger and a hint of chili that make it both heartwarming and refreshing! Protein: 2gCalories: 148kcalReady in: 25 minutesRecipe by: iFoodRealBonus: a velvety, rich, smooth and creamy soup This Healthy Pumpkin Soup is made with a few cans of pumpkin purée, coconut milk and warm spices. This vegan soup is creamy, delicious and ready in only 25 minutes (if speed and ease is what you’re after, check out our lazy vegan recipes)! Calories: 150kcalReady in: 45 minutesRecipe by: BritneyBreaksBreadBonus: a pleasant and warm taste, velvet texture Roasted Red Pepper and Pumpkin Soup is the perfect soup to welcome the cooler weather that we’ve been having. It’s SUPER easy to make and fairly quick too. Also, it’s vegan and gluten-free – making this also a guilt free recipe. Protein: 12gCalories: 558kcalReady in: 55 minutesRecipe by: ThroughTheFibroFogBonus: full of goodness and so tasty This pumpkin pesto soup is an easy but flavourful lunch or light dinner, with a hint of herbs and garlic from the pesto (check out these light veggie dinner recipes if you like the sound of this!). Vegan, gluten-free and low histamine recipe. Protein: 2.2gCalories: 200kcalReady in: 5 minutesRecipe by: LikeHotKetoBonus: easy recipe, ideal to be frozen and reheated This keto friendly, low-carb and dairy-free 5-minute pumpkin coconut soup with ginger is luscious, creamy and comforting. You don’t need to prep anything: just mix the ingredients and simmer! Protein: 5gCalories: 342kcalReady in: 1 hourRecipe by: VeganPunksBonus: super delicious and full of goodness This vegan pumpkin soup uses Thai red curry paste to create a deliciously warming and comforting soup, whether it’s Halloween or not! Calories: 209kcalReady in: 30 minutesRecipe by: Everyday-DeliciousBonus: just 5 wholesome ingredients Delicious, warming and easy pumpkin soup recipe to enjoy on a cold day. Ginger adds warmth and a spicy kick and orange a hint of sweetness. It’s easy, quick to make and kids love it! Protein: 4gCalories: 214kcalReady in: 40 minutesRecipe by: AMummyTooBonus: an excellent base for all kinds of variations Smooth, delicious and packed with pumpkin flavor and a hint of herbs and spices, this pumpkin and sweet potato soup really hits the spot as an ideal meal once the weather turns cool. Protein: 2gCalories: 101kcalReady in: 12 minutesRecipe by: RecipesFromAPantryBonus: best soup suitable for vegan and gluten-free diets Jamaican Pumpkin Soup is full of Caribbean flavor. This is a deliciously quick and easy Jamaican soup recipe that is ready to serve in less than 20 minutes! Stove top and Instant Pot Versions. Protein: 6gCalories: 163kcalReady in: 30 minutesRecipe by: CookEatLiveLoveBonus: can be made on the stovetop or in an instant pot This delicious, hearty, healthy, and simple pumpkin soup recipe with fresh pumpkin, white beans and a touch of curry makes an easy one pot meal for dinner (if you like the sound of this, why not try our other veggie one pot meals?). A main course soup that works great for meal prep and using throughout the week for lunches or easy dinners. Protein: 6gCalories: 99kcalReady in: 1 hourRecipe by: TheFoodBlogBonus: a little bit spicy and has a smoky depth of flavour Southwestern Pumpkin Soup is a velvety smooth soup with all the flavours of the Southwest. And it’s dairy-free. Protein: 3gCalories: 140kcalReady in: 1 hour 20 minutesRecipe by: BeyondMereSustenanceBonus: a stunning first course or a comforting light supper with savory flavors This savory creamy pumpkin soup recipe is so versatile! Make it “fancy” and serve it in mini pumpkin bowls, or keep it simple and serve it in a bowl. It’s gluten free, vegetarian, and is easily made dairy free and vegan. Protein: 6gCalories: 264kcalReady in: 35 minutesRecipe by: TheStingyVeganBonus: a creamy texture, and aromatic spices This creamy pumpkin tahini soup is made with just six ingredients but is filled with aromatic Moroccan flavours. It’s vegan, super easy to prepare and makes great use of everyone’s favourite seasonal vegetable! Protein: 8.7gCalories: 456kcalReady in: 50 minutesRecipe by: YummyAddictionBonus: can be made vegan Treat yourself to the rich flavors of fall produce with this spicy and creamy pumpkin ginger soup. It’s so healthy, but also warming and comforting the way a good fall soup should be. Protein: 11gCalories: 203kcalReady in: 45 minutesRecipe by: ChampagneTastesBonus: rich and creamy, can be made in an instant pot too This creamy pumpkin soup is a delicious fall soup made with homemade or canned pumpkin purée, cauliflower, milk, and cheese. Protein: 8gCalories: 145kcalReady in: 30 minutesRecipe by: InTheKitchBonus: full of essential nutrients and delicious flavors There is something so cozy about warming up with a bowl of delicious, hearty soup. This recipe uses everyone’s favorite fall staple, pumpkin, for a nutritious and delicious meal. Protein: 3gCalories: 96kcalReady in: 12 minutesRecipe by: RecipesFromAPantryBonus: + stovetop version, an unlimited array of toppings, freezer-friendly This Vegan Instant Pot Pumpkin Soup is a simple yet impressive soup that is easy on the prep, but big on flavour and ready in less than 20 mins (one of our top plant-based winter soup ideas). Suitable for Vegan, Low Carb, Keto, Paleo, Whole30 and Gluten Free Diets. Protein: 4gCalories: 88kcalReady in: 25 minutesRecipe by: JarOfLemonsBonus: one-pot, vegan, gluten-free Pumpkin Curry Soup brings about all the warm, cozy, fall feels in a healthy, easy, and delicious way! Protein: 5gCalories: 219kcalReady in: 30 minutesRecipe by: VeganHeavenBonus: a simple soup with many optional add-ins and variations This vegan pumpkin soup with coconut milk is super thick, creamy, and rich. Serve it as a starter for a dinner party or as a comforting main meal on colder days! This dairy-free pumpkin soup is cheap, quick, and very easy to prepare.
Butternut Squash Soups
Bonus: you can use any of the edible squashes or pumpkins Easy Curried Butternut Squash and Coconut Soup. A delicious blend of coconut sweetness and curried squash make this an absolute fall treat. Try it right away 😉 Calories: 266kcalReady in: 40 minutesRecipe by: Everyday-DeliciousBonus: apples complement natural butternut squash sweetness This delicious butternut squash apple soup is a simple and quick to make autumn soup that your whole family will love. The soup is simply seasoned with garlic, ginger, and cinnamon. Ready in: 30 minutesRecipe by: TheTastyChilliBonus: fibre, vitamin A & C, magnesium and potassium This butternut squash soup with orange and mint is a rich, warm and comforting dish. Served with rustic crusty bread, this healthy butternut squash soup is quick and easy to make and by far one of my favourite fall and winter soup recipes. If you need to know how to store homemade pumpkin soup or how to make it taste better, here are some answers that might help.
Is pumpkin soup healthy for you?
Yes, most pumpkin soups are healthy for you, if they’re made with simple and wholesome ingredients. Pumpkin itself packs some impressive health benefits. It’s super nutritious and has relatively few calories. Pumpkin contains vitamins A, B2, C, and E, iron, magnesium, potassium, and plenty of fiber. It’s also high in a powerful antioxidant – beta-carotene which can protect your skin from UV rays, help your body fight infections and improve metabolic health. A healthy pumpkin soup can also be a good idea for a weight loss meal (and if that’s what you’re after, try these filling low calorie soups recipes too!). Check out our free 7-day vegetarian weight loss meal plan to learn more about losing weight by eating right.
How many calories are in pumpkins?
A cup of uncooked pumpkin contains only 30 calories. A cup of canned pumpkin without salt contains 83 calories.
What spice goes well with pumpkin?
Pumpkin pairs well with warm winter spices – dried or fresh thyme, cinnamon, cayenne pepper, nutmeg, turmeric, cloves, ginger, garam masala, sage, cumin, vanilla and chilli.
How do you make pumpkin soup thicker?
You can thicken pumpkin soup by adding flour or cornstarch, and root vegetables (carrots, potatoes, rutabagas, sweet potatoes, turnips). Beans and rice can work well as thickeners too and add extra richness.
How long does pumpkin soup last in the fridge?
Pumpkin soup can be kept in the fridge for up to 4 days. You can also make a double batch and freeze the leftover soup for about 3 months. But if it contains any dairy products (sour cream, heavy cream, yogurt, milk, or cheese) remember that they don’t always freeze well. Hope this recipe compilation helps you to make the best pumpkin soup ever (and if you like these, why not also check out our vegan high protein soup recipes over here!)! Share your favorite recipes in the comments 😊
