This is the pumpkin soup for when you’re craving fall flavors but your energy level says “toast is ambitious.” No roasting, no blender, no sheet pan therapy – just one pot, a can of pumpkin, and a spoonful of garlic-forward magic.
It’s silky, smoky, and just rich enough to feel like you tried…without actually trying.
Pair it with grilled cheese, and boom: you’ve tricked everyone (including yourself) into thinking it’s a Real Meal™.
Creamy Stovetop Pumpkin & Garlic Soup Ingredients
- 1 tablespoon olive oil (or use butter for richness)
- 1 medium yellow onion, finely chopped
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ¼ teaspoon ground nutmeg
- 1 (15 oz) can pumpkin purée (not pumpkin pie filling)
- 3 cups vegetable broth (or chicken broth)
- ½ cup heavy cream (or full-fat coconut milk for dairy-free)
- ½ teaspoon sea salt, plus more to taste
- Freshly ground black pepper, to taste
- Optional garnish: toasted pepitas, swirl of cream, chopped parsley
Kitchen Tool Tips
Medium Saucepan
Everything happens in one pot, and a medium saucepan gives enough room for stirring without splatter.
Microplane or Garlic Press
If you don’t want to chop garlic, a garlic press gets the job done fast and evenly.
Whisk
Whisking the canned pumpkin into the broth helps smooth the texture without needing a blender.
How to Make Creamy Stovetop Pumpkin & Garlic Soup
- Sauté aromatics.
Heat olive oil in a medium saucepan over medium heat. Add onion and cook until soft and lightly golden, about 5 minutes. Stir in garlic and cook for 1 more minute. - Bloom spices.
Add cumin, smoked paprika, and nutmeg. Stir for 30 seconds until fragrant. - Add pumpkin and broth.
Stir in canned pumpkin and broth. Whisk until smooth. Bring to a simmer and cook for 10 minutes to let the flavors meld. - Finish with cream.
Stir in the cream and season with salt and pepper. Simmer another 2–3 minutes until hot. Taste and adjust seasoning. - Serve.
Ladle into bowls and garnish as desired.
Nutritional Information
Per serving:
- Calories: 220
- Fat: 11g
- Carbohydrates: 25g
- Protein: 4g
- Fiber: 5g
- Sodium: 610mg
How to Serve
Top with a swirl of cream, toasted pepitas, or chopped fresh herbs. Serve alongside a grilled cheese sandwich, a green salad with apple slices, or warm naan for dunking.
Storage
Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze for up to 2 months. Thaw overnight in the fridge.
Reheat: Warm gently on the stovetop or microwave in 30-second intervals, stirring often.
FAQ
Can I make this without cream?
Yes—use full-fat coconut milk or even a splash of oat milk for a lighter, dairy-free version.
Will it still taste good without roasting?
Definitely. Sautéing the onions and blooming the spices builds flavor fast, so the soup doesn’t taste flat.
Can I add protein?
Absolutely. Stir in cooked chickpeas, shredded rotisserie chicken, or white beans before serving.
What if I don’t have smoked paprika?
Use regular paprika and a dash of liquid smoke or a tiny pinch of chipotle powder.
Freezer-Friendly Prep Notes
Make a double batch and freeze in 1-cup or 2-cup containers. It reheats beautifully, and you can customize each portion with different toppings or add-ins when you serve it.
Creamy Stovetop Pumpkin & Garlic Soup
4
servingsKeep the screen of your device on
Ingredients
1 tablespoon olive oil (or use butter for richness)
1 medium yellow onion, finely chopped
4 cloves garlic, minced
1 teaspoon ground cumin
½ teaspoon smoked paprika
¼ teaspoon ground nutmeg
1 can pumpkin purée (not pumpkin pie filling)
3 cups vegetable broth (or chicken broth)
½ cup heavy cream (or full-fat coconut milk for dairy-free)
½ teaspoon sea salt, plus more to taste
Freshly ground black pepper, to taste
Optional garnish: toasted pepitas, swirl of cream, chopped parsley
Directions
- Heat olive oil in a medium saucepan over medium heat. Add onion and cook until soft and lightly golden, about 5 minutes. Stir in garlic and cook for 1 more minute.
- Add cumin, smoked paprika, and nutmeg. Stir for 30 seconds until fragrant.
- Stir in canned pumpkin and broth. Whisk until smooth. Bring to a simmer and cook for 10 minutes to let the flavors meld.
- Stir in the cream and season with salt and pepper. Simmer another 2–3 minutes until hot. Taste and adjust seasoning.
- Ladle into bowls and garnish as desired.
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