Pumpkin Soup (Gf, V)

This pumpkin soup recipe is so fast and easy, it's perfect for when you want a homemade meal but are running low on time! In just 20-30 minutes you have a fresh soup on the stove top ready to warm you up!

We roasted up a ton of pumpkins, pureed them, and stored them in mason jars in the freezer for later. It's great to have on hand in the fall and winter so that you can just pull them out when you are feeling inspired (or hungry)!

This recipe can also be used to make a winter squash soup if that's what you have on hand instead! Just substitute the pumpkin puree for any squash.

Play around with toppings as well! We've been using pumpkin seeds, nutritional yeast, fresh herbs, or some goat cheese crumbles.

Pumpkin Soup Recipe


  • 2 large onions, diced

  • 6 cloves garlic, sliced

  • 3 Tbsp olive oil

  • 1 1/2 tsp salt

  • 1 tsp cinnamon

  • 1/2 tsp black pepper

  • 1/8-1/4 tsp nutmeg

  • 1/8-1/4 tsp clove

  • cayenne pepper, to taste

  • 4 cups water

  • 2-3 twigs fresh thyme

  • 1 twig fresh rosemary

  • 3 cups milk of choice (I used raw goat milk, but cow, nut, or coconut milk will all work as well)

  • 4 cups pumpkin puree, homemade preferred (Use 1-2 cups more if you prefer a thicker soup)


1- Bring 4 cups of water to a boil (I just use a tea kettle)! Once water is hot, add twigs of thyme and rosemary and cover with a lid or plate to create an infusion, as if you were making tea. Let seep for 10 minutes.

2- Cook onions and garlic in a pot with olive oil over low to medium heat until caramelized. Add salt, pepper, cinnamon, nutmeg, cloves, and cayenne pepper towards the end of cooking and mix regularly.

3- When onions and garlic are cooked thoroughly, add pumpkin puree and milk to the pot. Stir together. Add the infused water, removing and setting aside the thyme and rosemary.

4- Using a blender or an immersion blender, blend the soup together until smooth.

5- Put the thyme and rosemary back in with the soup so that it can absorb more flavor and let simmer for 15-20 minutes.

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