Simple Pumpkin Soup

Simple Pumpkin Soup with DIY Pumpkin Puree

It's Pumpkin Time πŸŽƒ!

There they are, sitting in those big bins at every grocery store, looking all orangey and kind of autumnal. It’s squash season!

This is a pumpkin soup that is very easy to prepare and a bit healthier than the classic version.

It is food heaven in a bowl that everyone would dream to sip in these cold days.

TWO things make this pumpkin soup more special than the classic version:

  • It's made without cream! You don’t need cream to make a luscious creamy pumpkin soup! Instead of cream we are using coconut milk.
  • NO store-bought puree here. Because it's so easy and worthy to master the DIY pumpkin puree!

At its core, this is a soup everyone will love - easy fall soup recipe:

  • warm and pumpkin-y
  • creamy and comforting
  • savory and subtlyΒ sweet
  • simple and satisfying
Simple Pumpkin Soup with DIY Pumpkin Puree

Simple Pumpkin Soup from scratch

  • Author:
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 h
  • Yield: 3-4 servings


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


  • 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. DIY Pumpkin Puree: Preheat the oven to 180 C / 350F / Gas Mark 4. Place the peeled and cubed pumpkin pieces over a baking sheet lined with parchment paper. Bake until fork tender. When it is done, remove from the oven and let cool for 10 minutes. Transfer to a bowl and roughly mash the roasted pumpkin pieces with a fork.
  2. Pumpkin Soup: In a large saucepan, heat 2 Tbsp olive oil, then add the finely chopped onion and cook for 5 minutes. Pour 2 cups lukewarm water into the pan. Bring to a boil, then simmer for 5 minutes. Add the homemade pumpkin puree and the coconut milk. Season with salt, pepper and nutmeg. Let it cook for 5 more minutes, then purΓ©e with a hand held blender. Serve the pumpkin soup topped with fresh herbs like thyme or parsley.


  • Calories337
  • Fat28.9g
  • Saturates18.5g
  • Protein3.9g
  • Carbs21.3g
  • Salt176mg
  • Fibre7.4g


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.