Spicy Pumpkin Soup a straightforward, naturally vegan recipe made with roasted pumpkin, fresh ginger, and cayenne pepper. It is a thick and creamy, comforting and healthy meal perfect for those chilly fall and winter days.
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There is no better time for squash soups than the autumn season.
My go-to for soup in the fall is usually Butternut Squash Soup, but this Spicy Pumpkin Soup is equally as delicious and is a nice change from the usual.
It’s also a great way to use the seasons abundance or fresh pumpkins and the added cayenne pepper will warm you right up.
This soup is naturally gluten free, dairy free, and lower in carbohydrates than most pasta or rice-based soups, yet just as hearty and filling;
Why This Recipe Works
This recipe is very easy to prepare. It’s as simple as roasting your pumpkin, cooking your aromatics, and then blending it all together.
It has delicious flavor and you have complete control of the spice level. Make it as mild or as spicy and you like to suite your own tastes.
This is the best soup for the chilly fall and winter months, or as a starter for Thanksgiving or Christmas holiday meals.
Step-By-Step Instructions
Ingredients
- 1 small pumpkin (or two 15-ounce cans of pumpkin purée): if using canned pumpkin, be sure not to use pumpkin pie filling.
- 2 tablespoons extra virgin olive oil (divided)
- salt
- pepper
- 1 yellow onion (diced small)
- 1 teaspoon salt
- 4 cloves garlic (minced)
- 1 tablespoon fresh ginger (minced)
- 2 cups vegetable stock
- 1/2-1 teaspoon cayenne pepper (to taste)
Optional garnishes for serving:
- a drizzle heavy cream (non-vegan)
- a drizzle of coconut cream (vegan)
- a drizzle of olive oil
- minced fresh herbs
- pumpkin seeds
The entire recipe and instructions can also be found in the recipe card at the bottom of this post. You can also print the recipe from the card, if needed.
Prep!
Preheat your oven to 400°F.
Dice the onion and mince the garlic and ginger.
Cut your pumpkin in half, remove the seeds, and cut into 4 to 6 slices. There is no need to peel the pumpkin. Once roasted, you’ll be able to quickly remove the flesh.
Create!
Place the pumpkin on a rimmed baking sheet. Drizzle with 1 tablespoon of the olive oil and season with salt and pepper.
Roast in the oven for 35 to 40 minutes, or until fork-tender. Allow to cool enough to handle, then spoon out the pumpkin flesh to a bowl.
Add the remaining tablespoon of olive oil to a large sauce pan or deep skillet over medium heat. Sauté the onion until translucent, about 3 to 5 minutes.
Stir in garlic and cook until fragrant, about 30 to 60 seconds.
Add the pumpkin, ginger, and vegetable stock. Season with cayenne pepper, salt and pepper to taste.
Bring to a boil then reduce the heat and simmer, covered, for 20 minutes. Stir occasionally to avoid the soup burning on the bottom of the pan.
Use an immersion blender or carefully transfer the soup to a stand blender to purée until smooth.
If the soup is too thick for your liking, you can add some extra stock or water to thin it. If a thicker soup is desired, you can add extra pumpkin puree or simmer it without a lid for a bit longer.
Present!
Divide soup between 4 bowls and serve warm. Garnish with a drizzle of cream, coconut milk or olive oil and top with fresh minced herbs or pepitas, if desired.
This soup also pairs perfectly with a slice or two of thick, crusty bread.
Tips and Techniques
- This is a great recipe for meal prep as you can roast the pumpkin ahead of time or even use pumpkin purée leftovers from another meal.
- Store leftovers in an airtight container in the refrigerator. Consume within 5 days. To reheat the soup, simply place it in the saucepan over medium heat and stir occasionally to warm through evenly.
FAQ’S
Can You Freeze Pumpkin Soup?
Pumpkin soups that are not cream based will freeze well in an airtight container or freezer bag for up to three months.
Can You Substitute Butternut Squash For Pumpkin?
Yes, butternut squash and pumpkin can be used interchangeably in this soup recipe.
More Soup Recipes
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Spicy Pumpkin Soup
Ingredients
- 1 small pumpkin (about 4 cups, or two 15-ounce cans of pumpkin purée)
- 2 tablespoon extra virgin olive oil (divided)
- salt (to taste)
- pepper (to taste)
- 1 yellow onion (diced small)
- 4 cloves garlic (minced)
- 1 tablespoon fresh ginger (minced)
- 2 cups vegetable stock
- 1/2-1 teaspoon cayenne pepper (to taste)
Instructions
- Preheat oven to 400°F.
- Cut the pumpkin in half, remove the seeds, and cut into 4 to 6 slices. You can wait to remove the seeds until after roasting, if preferred.1 small pumpkin
- Place the pumpkin on a rimmed baking sheet. Drizzle with 1 tablespoon of the olive oil and season with salt and pepper.2 tablespoon extra virgin olive oil, salt, pepper
- Roast in the oven for 35 to 40 minutes, or until fork-tender. Allow to cool enough to handle, then spoon out the pumpkin flesh to a bowl.
- Add the remaining tablespoon of olive oil to a large saucepan or deep skillet over medium heat. Sauté the onion until translucent, about 3 to 5 minutes.2 tablespoon extra virgin olive oil, 1 yellow onion
- Stir in garlic and cook until fragrant, about 30 to 60 seconds.4 cloves garlic
- Add the pumpkin, ginger, and vegetable stock. Season with cayenne pepper, salt, and pepper to taste.salt, 1 tablespoon fresh ginger, 2 cups vegetable stock, 1/2-1 teaspoon cayenne pepper, pepper
- Bring it to boil then reduce the heat and simmer, covered, for 20 minutes. Stir occasionally to avoid the soup burning on the bottom of the pan.
- Use an immersion blender or carefully transfer the soup to a stand blender to purée until smooth.
- If the soup is too thick for your liking, you can add some extra stock or water to thin it. If a thicker soup is desired, you can add extra pumpkin purée or simmer it without a lid for a bit longer.
- Divide soup between 4 bowls and serve warm. Garnish with a drizzle of cream, coconut milk, or oilve oil and top with fresh minced herbs or pepitas, if desired.
Notes
Tips and Techniques
- This is a great recipe for meal prep as you can roast the pumpkin ahead of time or even use pumpkin purée leftovers from another meal.
- Store leftovers in an airtight container in the refrigerator. Consume within 5 days. To reheat the soup, simply place it in the saucepan over medium heat and stir occasionally to warm through evenly.
