Simple Pumpkin Soup - healthy, no-cream, from scratch. | #pumpkin #soup

Simple Pumpkin Soup from scratch

Simple, healthy pumpkin soup made completely from scratch! Tasty, satisfying and perfect for colder fall days.


3-4 servings

Prep Time

Cook Time


  • 2 cups pumpkin, peeled and diced
  • 1 onion, finely chopped
  • 2 Tbsp olive oil
  • 1 cup light coconut milk
  • 2 cups lukewarm water
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper


  1. Bake the peeled and cubes pumpkin in preheated oven to 180 C over a baking sheet with parchment paper until fork tender. When it is ready, remove from the oven and let cool for 10 minutes.
  2. In a large saucepan, heat 2 Tbsp olive oil, then add the finely chopped onion and cook for 5 mins.
  3. Pour 2 cups lukewarm water into the pan. Bring to the boil, then simmer for 5 mins. Add the pumpkin and the coconut milk, then season with salt, pepper and nutmeg. Let it cook for 5 more minutes, then purée with a hand blender.
  4. Serve topped with fresh herbs like thyme or parsley and drizzled with cream, if you want.


If you want an extra-velvety pumpkin soup, you can push the soup through a fine sieve into another pan.

The soup can be stored in an airtight container in the refrigerator for up to 3 days.

A creamy soup that's so simple and not from a can? Genius!

This pumpkin soup is so easy and tasty ... food heaven in a bowl that everyone would dream to sip in these cold days.

Just peel and dice the pumpkin, place it in the oven and let it bake... by itself. When it's ready, let it cool. No pureeing yet. You'll do that at the end.

Here's how you make it...

Nutrition Information

Serving Size
357 g
Amount Per Serving
Total Fat
Saturated Fat
Total Carbohydrates
Dietary Fiber

Recipe Rating

Average: 5 (4 votes)



About Mary

What you should know about me: I LOVE cooking. I started to share my passion for food and learn more about food photography.

If you make this recipe, be sure to snap a photo and tag us on social media @cookingreporter so we can see your recreation of it!

Leave a comment

1 of 8 Comments

Hailey Gal's picture
I’ve never been ambitious enough to make my own pumpkin puree, but you may have inspired me. :) Pumpkin soup sounds perfect for this upcoming cold weekend!
Mary's picture
DO it! And let us know how it goes!
Natalie Claus's picture
This soup is fab and so easy to make! Everyone loves it. Add mixed spice and cinnamon for extra kick. Lovely fall and winter warmer.
Mary's picture
Thanks for your feedback, Natalie! So glad you loved it!
Suzzi's picture
Yum!! We are buried in snow at the moment, and this pumpkin soup sounds like the most perfect lunch for a day like today!
Mary's picture
Enjoy, Suzzi! Hope you liked it!
Brandy Miller's picture
This is the best pumpkin soup recipe in the whole world – because its so SIMPLE!! Thank you SOOOO much!!!
Mary's picture
Awesome, Brandy! Thanks for the comment!