Creamy pumpkin & winter squash soup is October in a bowl — sweet roasted squash, fragrant sage, and a swirl of cream. It comes together in under an hour and feeds a table of eight generously.
There’s nothing that says ‘cozy season’ quite like a warm bowl of creamy pumpkin soup. This recipe is my go-to for chilly evenings, a velvety smooth hug in a bowl that’s surprisingly simple to make. While I love using a classic sugar pumpkin, don’t hesitate to grab whatever beautiful winter squash catches your eye at the market—butternut, kabocha, or acorn all work wonderfully. The magic of this soup is its incredible texture and its ability to be a canvas for flavors from around the globe. Get ready to find your new favorite fall comfort food!
Ingredients
• 3 tablespoons / 45g (1.59 oz) butter or neutral oil
• 3 lbs / 1.4kg (3.09 lb) sugar pumpkin or other winter squash, peeled, seeded, and cubed
• 1 medium onion, roughly chopped
• 1 tablespoon (15 ml / 0.5 fl oz) fresh sage, chopped, or 1 teaspoon (5 ml / 0.2 fl oz) fresh rosemary, chopped
• 5 cups (1200 ml) / 1.2L vegetable stock or water
• 1 cup / 240ml heavy cream or half-and-half
• Salt and freshly ground black pepper to taste
Instructions
1. In a large pot or Dutch oven, heat the butter or oil over medium-high heat. Add the cubed pumpkin and chopped onion. Sauté, stirring occasionally, for about 5 minutes until the onion has softened.
2. Stir in the fresh herbs, a generous pinch of salt, and pepper. Cook for another minute until fragrant.
3. Pour in the vegetable stock and bring the mixture to a boil. Reduce the heat to a simmer, partially cover the pot, and let it cook for about 30 minutes, or until the pumpkin is very tender and falling apart.
4. Carefully blend the soup until smooth. You can use an immersion blender directly in the pot or transfer the soup in batches to a regular blender. Be cautious when blending hot liquids!
5. Return the puréed soup to the pot over low heat. Stir in the cream and heat gently until warmed through—do not let it boil. Taste and adjust seasoning with more salt and pepper if needed. Serve hot.
Nutritional Information
• Serving Size: 1 bowl (approx. 1.5 cups / 360 ml)
• Calories: 350 kcal
• Fat: 28g
• Carbohydrates: 25g
• Fiber: 6g
• Sugar: 12g
• Protein: 5g
• (Note: This is an estimate and can vary based on used.)
Pro Tips
• For a deeper flavor, roast the cubed squash at 400°F / 200°C for 20-25 minutes before adding it to the pot.
• To make this soup vegan, use a neutral oil instead of butter and substitute full-fat coconut milk for the heavy cream.
• The soup freezes beautifully! Let it cool completely, then store it in an airtight container for up to 3 months. Leave out the cream and add it when you reheat.
• Garnish with toasted pumpkin seeds (pepitas), a swirl of olive oil, or some crispy sage leaves for extra texture and flavor.
FAQ
Q: Can I make this pumpkin soup vegan
A: Absolutely! To make this recipe vegan, simply use a neutral oil like avocado or coconut oil instead of butter, and substitute the heavy cream with an equal amount of full-fat coconut milk for a rich, creamy texture.
Q: What other winter squash can I use besides pumpkin
A: This recipe is very versatile. Butternut squash is a fantastic substitute and will yield a very smooth and sweet soup. Kabocha or acorn squash also work wonderfully, though their flavor profile will be slightly different and more nutty.
Q: How should I store leftover pumpkin soup
A: You can store leftover soup in an airtight container in the refrigerator for up to 4 days. For longer storage, this soup freezes beautifully. Allow it to cool completely, but freeze it *before* adding the cream. Thaw, reheat gently on the stove, and then stir in the cream before serving.
Q: How can I make this creamy soup with less fat
A: For a lower-fat version, you can replace the heavy cream with half-and-half, light cream, or even evaporated milk. For a dairy-free, low-fat option, try blending in a cup of cooked cannellini beans or a small boiled potato, which will add creaminess without the extra fat.
More Recipes You’ll Love
- Simple Italian-Style Cauliflower Soup
- Homemade Rich & Savory Vegetable Broth
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Creamy Pumpkin & Winter Squash Soup
Ingredients
Method
- In a large pot or Dutch oven, heat the butter or oil over medium-high heat.
- Add the cubed pumpkin and chopped onion.
- Sauté, stirring occasionally, for about 5 minutes until the onion has softened.
- Stir in the fresh herbs, a generous pinch of salt, and pepper.
- Cook for another minute until fragrant.
- Pour in the vegetable stock and bring the mixture to a boil.
- Reduce the heat to a simmer, partially cover the pot, and let it cook for about 30 minutes, or until the pumpkin is very tender and falling apart.
- Carefully blend the soup until smooth. You can use an immersion blender directly in the pot or transfer the soup in batches to a regular blender. Be cautious when blending hot liquids!
- Return the puréed soup to the pot over low heat.
- Stir in the cream and heat gently until warmed through—do not let it boil.
- Taste and adjust seasoning with more salt and pepper if needed.
- Serve hot.
- Garnish with toasted pumpkin seeds (pepitas), a swirl of olive oil, or some crispy sage leaves for extra texture and flavor.
