This easy pumpkin soup without cream is a delicious, healthy way to enjoy pumpkin in the Autumn. Made from scratch on the hob from simple ingredients, this smooth homemade pumpkin soup has no cream, butter or milk.
Potato gives the soup it's lovely velvety, creamy texture and there's no need to roast the pumpkin first. It is perfect for a warming lunch or light supper and is a great way to use up leftover fresh pumpkin after halloween.
AT A GLANCE
Recipe Summary: Easy pumpkin soup without cream
Prep time: 20 minutes
Cook time: 25 minutes
Servings: 5
Key ingredients: Pumpkin, potatoes, onion
Nutritional highlights: Very low in saturated fat, pumpkin is rich in antioxidants and fibre
Allergy info: Gluten-free, dairy-free, nut-free, vegan
Convenience: An easy no-roast recipe, perfect for leftover pumpkin, freezes well
I grow pumpkins every year, and my family loves pumpkin soup. I've experimented many times to perfect this easy, healthy recipe so that it has a delicious, velvety texture without the need for cream.
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What you'll love about the recipe
- No cream needed! The starch in potato gives the soup a smooth, creamy texture without cream, milk or butter.
- Simple ingredients. You only need a handful of pantry staples to make this healthy pumpkin soup.
- No roasting required. Everything cooks together in one pan on the hob so you don't need to switch the oven on.
- A healthy satisfying meal with just 116 calories. It's low in saturated fat, allergy-friendly and vegan.
- Perfect for Autumn and can be made with fresh pumpkin leftover from Halloween.
Ingredients for pumpkin soup without cream
You'll just need a few simple ingredients to make this homemade pumpkin soup.
Pumpkin. If you are buying a pumpkin especially to make soup, a smallish classic round orange pumpkin with firm flesh is ideal. You can also use butternut squash.
However, if you are looking to use up your Halloween pumpkin flesh, that will also work perfectly well (provided that you don't use the ghoulish pumpkin that has been sat by the front door for days!). Either use the fresh trimmings from the pumpkin, or buy an extra one when they are being sold off cheap in the supermarket.
You'll need approximately 700g of prepared pumpkin.
Sometimes when pumpkins are in season, it's possible to buy a half pumpkin, which makes preparation easier.
Potato. The natural starchiness of potato gives this soup a creamy, velvety texture so there's no need for cream or flour.
Onion adds a deeper savoury flavour which balances the sweetness of the pumpkin.
Stock. Use vegetable stock to keep the soup vegan, or chicken stock if you prefer. A stock cube is fine, although homemade stock can add extra flavour.
Olive oil. Or use another healthy oil for frying.
Nutmeg. A small pinch of ground (or freshly grated) nutmeg will bring out the natural sweetness of the pumpkin.
You can also add black pepper and salt to taste. Check the seasoning before adding salt, as some stocks are already quite salty.
How to make easy pumpkin soup
This simple pumpkin soup recipe is cooked entirely on the hob. There's no need to roas the pumpkin first.
How to prepare a pumpkin
Really large pumpkins can be quite challenging to cut. For this recipe, my smallish pumpkin weighed just over a kilogramme, and it was small enough to easily cut straight through with a large sharp knife.
If you want to see a pumpkin being prepared watch this how to cut a whole pumpkin video.
Note: make sure that you save the seeds so you can have roast pumpkin seeds. They make a delicious easy, healthy snack, and can be added as a lovely crunchy garnish to your soup.
Once you've got the pumpkin sliced, trim off the skin and cut into cubes approximately 1.5 cm square.
Heat the olive oil in a large pan over a medium heat and add the onion. Fry for 7-8 minutes until softened and starting to caramelize slightly.
Add the diced potato and fry for a couple more minutes.
Add the prepared pumpkin, stock, nutmeg and seasoning if required. Bring up to the boil, cover and simmer for 15-20 minutes until the vegetables are soft. You can check that they are tender with the point of a knife.
Remove the pan from the heat and blitz with an immersion blender until completely smooth and velvety.
If you prefer, you can transfer the soup to a food processor to blitz it. Take care that you don't overfill the food processor otherwise it'll splash.
Taste and adjust the seasoning if needed. If the soup is thicker than you prefer, add a little extra stock.
Recipe tips
If you are using part of an enormous Halloween pumpkin, it may be more watery than a denser culinary pumpkin. Cut the stock in the recipe down to 250ml - you can always add more stock to thin the soup later if needed. Taste for seasoning - you may need a little extra salt and pepper if the pumpkin is watery.
Variations
This easy pumpkin soup is delicious as it is, but you can change the flavour with a few simple additions.
- Spiced pumpkin soup. Vary the spices by adding a generous pinch of ginger, ground cinnamon and/or cardamom. You can also add a little extra heat with a pinch of chilli flakes
- Pumpkin soup with thyme. Leave out the nutmeg and add a little fresh thyme instead
- Pumpkin and coconut soup. If you'd like an Asian inspired soup, use a can of coconut milk instead of stock, along with a generous pinch of ground cumin, coriander and ginger (this will change the nutritional information of the recipe)
- Pumpkin soup with orange. Add a little freshly grated orange zest for a tangy, citrusy note.
Serving suggestions
Pumpkin soup without cream makes a lovely light lunch, especially when served with something crunchy or freshly baked!
It's easy to roast the leftover pumpkin seeds and they add a lovely crunchy garnish. Roast chickpeas or nuts such as cashews or walnuts also go well.
You can add a swirl of yogurt or a drizzle of olive oil.
For a more substantial lunch, these quick flatbreads are ideal for dipping, or savoury cheese scones would also be a lovely option.
Storing pumpkin soup
Pumpkin soup without cream can be stored in the fridge for up to 3 days. Allow the soup to cool then transfer to a covered container.
It also freezes well, and I usually make a few extra batches whilst pumpkins are in season. Divide into suitable portions and freeze in airtight containers. Defrost in the fridge then reheat on the stove until piping hot, stirring occasionally. If necessary, add a splash more water or stock to thin the soup if it has thickened during storage.
Frequently asked questions
I have tried making this soup with homemade pumpkin purée. It was perfectly edible...but not quite so nice in my opinion. I think the pumpkin benefits in flavour and texture by being cooked in the stock, alongside the other ingredients. But if you want to avoid preparing a whole pumpkin, give it a go.
(If you are looking for an easy way to make pumpkin purée at home, put the entire pumpkin in the slow cooker, and cook for a few hours until soft. That way it's so easy to scoop the flesh out with no cutting required!)
The proportions of pumpkin, potato and stock in this recipe will result in a thick, creamy textured soup. The key is to use enough potato to thicken the soup and blend the cooked vegetables thoroughly. The potato's natural starch gives the soup a creamy texture without dairy products.
Pumpkins with dense flesh make the best soup as their flavour is better. You can also use butternut squash.
Yes, you can use Halloween pumpkins for soup as long as the pumpkin has been stored safely and the flesh is still fresh and suitable for eating. Avoid using a carved pumpkin that has been sitting outdoors for several days, particularly if it has been exposed to dirt, insects or warm weather!
Halloween pumpkins can have a milder flavour and more watery flesh than culinary varieties. You may need to use a little less stock initially and adjust the consistency after blending.
Other healthy soup recipes
If you enjoyed this easy pumpkin soup, you might also like these other healthy Autumn soup recipes:
- Carrot and apple soup
- Tomato and lentil soup
- Butternut squash and lentil soup
- Sweet potato and red lentil soup
There are also lots more ideas in the healthy soups category.
And remember to save the pumpkin seeds for roasting!
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Recipe
Easy Pumpkin Soup without Cream
Equipment
- immersion blender or food processor
Ingredients
- 1 tablespoon olive oil
- 1 onion peeled and chopped
- 200 g potato washed and cut into 1cm cubes
- 1-1.2 kg whole pumpkin 700 g prepared weight
- 600 ml veg or chicken stock
- grating of nutmeg or use ¼ teaspoon ground nutmeg
- salt and pepper to taste
Instructions
- Peel and chop the pumpkin into 1.5 cm chunks (see video link in the notes above for guidance if required). Peel and chop the onion, and wash and cut the potato into 1cm cubes.
- Heat the oil in a pan over a medium heat, and fry the onion for 7-8 minutes until soft and starting to caramelise.1 tbsp olive oil, 1 onion
- Add the potato and stir over the heat for a couple of minutes.200 g potato
- Add the prepared pumpkin, stock, nutmeg and seasoning. Bring to the boil, cover and simmer for 15-20 minutes until the vegetables are soft.1-1.2 kg whole pumpkin, 600 ml veg or chicken stock, grating of nutmeg, salt and pepper to taste
- Remove from the heat, and blitz until smooth. I use an immersion blender, but you could use a food processor if you prefer. Take care to avoid splashing hot soup!
- Taste and adjust the seasoning if necessary.
Notes
- If you are using part of an enormous Halloween pumpkin, it may be more watery than a denser culinary pumpkin. Cut the stock in the recipe down to 250ml. You can always add more stock to thin the soup later if needed. Taste for seasoning - you may need a little extra if the pumpkin is watery.
- Vary the spices to suit. Why not try a generous pinch of ginger, ground cinnamon and/or cardamom?
- If you'd like an Asian inspired pumpkin soup, try using a can of coconut milk instead of stock, along with a generous pinch of ground cumin, coriander and ginger.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Becca says
Good flavour and lovely smooth texture. I'll be making this again!