Easy Pumpkin Soup

This time of year I have been know to buy up all the cans of pumpkin at my local grocery store out of fear that they will run out. And my fears aren’t necessarily unfounded. Remember when, during the fall of 2015, headlines warned of a looming pumpkin shortage that could be catastrophic for Thanksgiving dessert lovers all across the US? Well, the shortage never really happened, but I still find myself hoarding copious amounts of my favorite fall vegetable, just in case. But there are only so many pumpkin pies you can make, so I’ve come up with a lot of different ways to incorporate pumpkin into our diets, including this Easy Pumpkin Soup.

Pumpkin is packed full of healthy nutrients (check out my Pumpkin Peanut Butter Chocolate Chip Energy Balls post for more info about the good stuff found in pumpkin), and it’s smooth texture makes it well-suited for a creamy soup. Many creamy soups are made with heavy cream, making them high in saturated fat. This lightened up version uses evaporated milk for richness with less fat. For a colorful topping, I paired this soup with some crispy kale chips. If you haven’t tried kale chips, they’re so easy to make and really satisfy that crunchy-salty craving in a way that you can feel good about. Tear the kale into bite-size pieces, and toss with olive oil and salt. Spread into a single layer on a large rimmed baking sheet, and bake at 275 degrees for 20 minutes or until crisp. 

What’s your favorite pumpkin recipe, beyond pie? We are currently loving Pumpkin Spice Overnight Oats for a make-ahead breakfast option and Pumpkin Peanut Butter Chocolate Chip Energy Balls for snacks. Let me know your favorite in the comments!

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Easy Pumpkin Soup

Servings 6 servings

Author Jessica Ivey, RDN

Ingredients

• 1 tablespoon unsalted butter
• 1/2 cup finely chopped sweet onion
• 4 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon black pepper
• 2 (15-oz.) cans pumpkin puree
• 3 cups unsalted chicken stock
• 1 (12-oz.) can evaporated milk
• 3 tablespoons maple syrup

Instructions

1. Melt butter in a large pot over medium heat. Add onion, and sauté 5 minutes. Add garlic, salt, cinnamon, nutmeg, and pepper, and sauté 3 minutes. 

2. Add pumpkin and broth, stirring to combine, and bring to a boil over medium-high heat. Reduce heat to low, and simmer for 20 minutes. 

3. Stir in milk and maple syrup, and puree with an immersion blender until smooth. 

Recipe Notes

If you don’t have an immersion blender, let the soup cool for 10 minutes, transfer to a blender, and process until smooth. Return soup to pot, and cook until hot. Substitute vegetable broth in place of chicken stock for a vegetarian version.