This delicious Creamy Pumpkin Soup Recipe is so easy to make in your instant pot, slow cooker or on the stove! Healthy and vegan!
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This pumpkin soup is so incredibly thick and creamy and is the perfect fall soup. We can’t get enough of it!
There’s nothing better than healthy pumpkin recipes in the fall and while most people’s go-tos are Pumpkin Muffins, Pumpkin Bread, or the traditional Pumpkin Spice Latte, this pumpkin soup is sure to be one of your new favorites!
This pumpkin bisque is naturally gluten free, dairy free, whole30 friendly, and vegan!
Why we love this Easy Pumpkin Soup Recipe:
This soup is one of our favorites to cozy up with on a chilly day because it’s:
- Made with wholesome ingredients – Typically pumpkin soup is loaded with lots of funky ingredients, heavy cream, and loads of cheese. This soup doesn’t have that!
- Creaminess from veggies – Most pumpkin soup recipes have a lot of heavy cream in them to get that thick and creamy smooth texture, but this soup uses NO milk! It gets all the creaminess from broth + veggies.
- Easily customizable – Whether you need to make this lower salt, lower carb.. there’s a substitution for basically everything below!
- Veggie loaded – There is one serving of veggies per serving of soup, and you can easily bulk up that amount by adding more carrots, celery, or onions.
Is Pumpkin Soup healthy?
Yes, this pumpkin soup recipe has lots of veggies and healthy carbs!
Creamy Pumpkin Bisque Ingredients
To make this pumpkin soup, you’ll need:
- pumpkin puree
- carrots, celery, onion
- olive oil
- vegetable stock
- garlic
- honey
- paprika, cinnamon, ground ginger, dried thyme, turmeric
- salt and pepper
You can find substitutions for all of these ingredients below in the green shaded substitutions box.
How to Make Pumpkin Soup
- Heat oil in a large pot. Sauté carrots, celery, onion, and garlic
- Add pumpkin puree, stock, spices, and honey.
- Bring to a boil. Once boiling, reduce to a simmer for 15 minutes.
- Use an immersion blender or regular blender to blend until smooth.
Also, check out the crock pot and instant pot instructions below in the recipe card.
SUBSTITUTIONS FOR PUMPKIN BISQUE
Is this pumpkin soup better with fresh pumpkin or canned pumpkin? I’ve only ever made this recipe with canned pumpkin. I’m sure fresh pumpkin would be delicious, but it is so much work!
Olive Oil: You can substitute olive oil with melted butter, avocado oil, or vegetable oil.
Vegetables: Feel free to add more carrots, celery, or onion. You can chop the vegetables roughly because this soup gets blended up!
Pumpkin: You can also make this soup recipe with canned butternut squash or check out our Butternut Squash Soup, Roasted Squash Soup, or Sweet Potato Soup.
Spices: Feel free to add more or less of any of the spices to your taste.
How To Make Pumpkin Soup in the Instant Pot
- Set your instant pot to sauté for 5 minutes. Heat oil and sauté carrots, celery, garlic, and onions for about 5 minutes until they’re translucent.
- Add pumpkin purée, vegetable stock, spices, and honey.
- Cover the pot and set to sealing, manual, high pressure for 4 minutes.
- Once cooked, allow the pot to naturally release the pressure for 10 minutes, then quick release the remaining pressure.
- Use an immersion blender or regular blender to blend until smooth.
- Serve as is or top with coconut milk, heavy cream, or any of our recommended toppings below.
Pumpkin Soup FAQ
This best pumpkin soup recipe isn’t fattening at all! It’s very low calorie. Many other pumpkin soup recipes have heavy cream and butter added which make them high in fat.
This soup recipe uses canned pumpkin. Some people like using pie pumpkin, but we haven’t tried that substitution.
Pumpkin soup has a mildly sweet, earthy, and slightly nutty flavor with a creamy and velvety texture.
The pumpkin and vegetables all thicken this pumpkin soup.
What to serve with Pumpkin Soup?
- Toppings – I like to garnish with a touch of coconut cream and green onions. You can add bacon, toasted pumpkin seeds, herbs, spices.. the options are endless!
- Protein – Serve it alongside these Cashew Coconut Chicken Tenders for a well-balanced meal
- Bread – If you’re not paleo/whole30 – a big loaf of crusty bread (or crackers) is the way to go 🙂
- Salad – This Strawberry Avocado Goat Cheese Salad is my favorite
- With a meal – I love to serve this with our Stuffed Acorn Squash
Pumpkin Bisque Toppings
Your pumpkin soup can easily be taken to the next level depending on your toppings or add-ins. Here are some of our favorites:
- coconut cream or heavy cream
- chives/green onions
- crackers
- bacon
- croutons
- toasted pumpkin seeds
- herbs
Storing and Reheating Pumpkin Soup
Storing: This pumpkin soup will last for up to 5 days in the refrigerator. Store in an airtight container.
Freezing: Let leftover soup cool to room temperature before transferring it to a proper storage container. You can freeze this soup for up to 3 months.
We like these containers for freezing soup.
We have more tips on how to freeze soup!
Reheating: You can reheat your soup in the microwave or on the stovetop.
Other healthy soup recipes:
We love healthy soup recipes. You can get our free Healthy Soup Ebook here or check out these 40+ Heart Healthy Soup Recipes. Here are some other healthy soup recipes you may like:
Pumpkin Bisque
Ingredients
- 1 tablespoons olive oil
- 1 cup carrots diced
- ⅓ cup celery sliced thinly. About 2 stalks
- ½ cup onion diced
- 1 tablespoon garlic minced
- 2 15 oz cans pumpkin puree
- 1 quart vegetable stock low or no salt
- 1/2 teaspoon pepper add more to taste
- 1 teaspoon paprika
- 1/4 teaspoon salt
- ¼ teaspoon pepper
- ½ teaspoon cinnamon
- ¼ teaspoon ground ginger
- ¼ teaspoon dried thyme
- ½ teaspoon ground turmeric
- 1 tablespoon honey
Instructions
StoveTop Instructions:
- In a large pot, heat olive oil. Add carrots, celery, onion and garlic. Sauté until translucent – about 5 minutes.
- Add pumpkin puree, vegetable stock, spices and honey. Bring to a boil.
- Once boiling, reduce to a simmer for 15 minutes.
- Use an immersion blender or regular blender to blend until smooth.
- Serve as is or top with coconut milk or heavy cream.
Crockpot Instructions
- In a large pot, heat olive oil. Add carrots, celery, onion and garlic. Sauté until translucent – about 5 minutes.
- Add sautéed vegetables to the crockpot with pumpkin puree, vegetable stock, spices and honey.
- Cover and set to low for 4-6 hours or high for 3-4 hours
- Use an immersion blender or regular blender to blend until smooth.
- Serve as is or top with coconut milk or heavy cream.
Instant Pot Instructions:
- Set your instant pot to Sauté- 5 Minutes. Heat olive oil. Add carrots, celery, onion and garlic. Sauté until translucent.
- Add pumpkin puree, vegetable stock, spices and honey.
- Cover and set your instant pot to Manual setting, High Pressure for 4 minutes.
- Once cooked, allow the pot to naturally release the pressure for 10 minutes, then quick release the remaining pressure.
- Use an immersion blender or regular blender to blend until smooth.
- Serve as is or top with coconut milk or heavy cream.
Gina says
Loved this recipe. Perfect for fall. I topped mine with pumpkin seeds which added a nice crunch and ate it with side green salad with light blue cheese dressing which I thought was a nice combo.
Paula says
Made this tonight 🙂 easy and yummy .
Her recipes are always easy , with directions , substitutions and tips . Thanks again Liz for a great recipe .
The Clean Eating Couple says
So glad you liked it, Paula! Thank you!
Liz Fitz says
I am SO excited to try this recipe! Question, I know honey is usually not part of the Whole30 meal plan (I’m a newbie with this food plan!) What would you recommend in substituting the honey for? Apple sauce or fruit juice, maybe? My apologies if you addressed it above and I missed it!
The Clean Eating Couple says
I would just skip the honey if you’re doing Whole30. You could actually add 1/4 cup chopped apples with the onion/carrot/celery for sweetness!
Vivian says
Yummy flavour!