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Pumpkin soup with crusty bread.

Pumpkin Soup

Tami McBride
Blend fresh apples and ginger with pumpkin and coconut cream to make silky smooth pumpkin soup. Quick and easy to make with an Instant Pot or on the stove. Ready to serve in about 30 minutes.
4.77 from 13 votes
Prep Time 10 minutes
Cook Time 20 minutes
Blend Time 5 minutes
Total Time 35 minutes
Course Main Dish (Entrée)
Cuisine Soup
Servings 8 cups
Calories 133 kcal

Ingredients
  

Soup Base

  • 1 cup of white or yellow onion chopped (about ½ a medium onion)
  • 1 garlic clove
  • 2 tablespoons of fresh ginger freshly grated (or 2 teaspoons dry ground)
  • 2 medium sweet apples like Gala
  • 2 tablespoons of butter
  • 3 cups of vegetable broth I recommend Better Than Bouillon vegetable base
  • cups 13.5 ounce can coconut cream
  • 3 cups 29 oz. can of pure pumpkin puree (canned or homemade)

Seasonings

  • 2 tablespoons of maple syrup or brown sugar
  • ½ teaspoon of cinnamon
  • ¼ teaspoon of allspice
  • teaspoon of nutmeg
  • teaspoon of ground cloves
  • pinch of white pepper
  • 1 teaspoon of salt
  • 2 bay leaves
  • ½ to 1 teaspoon of apple cider vinegar optional

Instructions
 

  • PEEL and CHOP the onion.
  • PEEL and SMASH the garlic clove.
  • PEEL, CORE, and CHOP the apples.
  • PEEL and GRATE the ginger.
  • HEAT the butter in an Instant Pot on the Saute setting. (*See notes if cooking on the stove.)
  • ADD the onions and apples. Cook for 4 to 5 minutes, or until they begin to soften.
  • ADD the garlic and ginger. Cook for 1 minute. Stir so the garlic and ginger don't stick to the bottom of the pan.
  • POUR in the vegetable broth, coconut cream, and pumpkin puree.
  • STIR in the maple syrup, cinnamon, nutmeg, allspice, cloves, white pepper, and salt. Top with the 2 bay leaves.
  • CLOSE the pressure cooker lid and bring the soup to high pressure. It will take about 15 minutes to come to pressure.
  • PROCESS for 5 minutes.
  • RELEASE the pressure manually and remove the bay leaves.
  • BLEND the soup in a Vitamix or other high-powered blender for 30 to 60 seconds or until it is smooth. You may need to do it in batches. Have a large bowl handy to pour the blended soup into.
  • TASTE and adjust the seasonings as needed. I usually add ½ teaspoon more salt and occasionally another tablespoon of maple syrup. If the soup needs some brightness, add ½ to 1 teaspoon of apple cider vinegar (optional).
  • SERVE hot and GARNISH with freshly ground black pepper, roasted pepitas, or Parmesan cheese.

Notes

Stovetop Instructions
  • To cook the soup on the stove, saute the onions, apples, ginger, and garlic with butter in a soup pot over medium high heat.
  • Add the remaining ingredients except the apple cider vinegar. Cover and bring to a boil.
  • When the soup comes to a boil, reduce the heat to low and cook covered for 15 minutes. Remove the bay leaves.
  • Follow the rest of the instructions listed above starting at step 13.
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Nutrition

Serving: 1cupCalories: 133kcalCarbohydrates: 22gProtein: 2gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 2gCholesterol: 14mgSodium: 546mgFiber: 4gSugar: 13g
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