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Pumpkin Soup with Canned Pumpkin

Warm and Creamy Pumpkin Soup with Canned Pumpkin Joy

This Pumpkin Soup with Canned Pumpkin offers a comforting warmth while being quick and easy, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Dishes
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil Adds a rich flavor to the soup.
  • 1 cup chopped yellow onion Provides sweetness; a key aromatic.
  • 2 cloves minced garlic Enhances the overall savory taste.
  • 1 teaspoon fresh thyme A fragrant herb that complements the pumpkin.
For the Soup
  • 15 ounces canned pumpkin purée The star ingredient, making it quick.
  • 1 teaspoon kosher salt Balances and enhances the flavors.
  • 1 teaspoon ground cumin Adds an earthy warmth.
  • ½ teaspoon black pepper A dash of spice.
  • ½ teaspoon ginger powder Brings a subtle warmth.
  • ¼ teaspoon cayenne Use sparingly for a little kick!
  • 2 cups vegetable broth The base liquid for a flavorful soup.
For Sweetness & Creaminess
  • 2 tablespoons maple syrup Adds a touch of natural sweetness.
  • 2 tablespoons heavy cream Creates a silky texture.
For Topping
  • ¼ cup toasted pumpkin seeds A crunchy garnish.
  • flaky sea salt Optional but recommended for extra flavor.

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 cup of chopped yellow onion and 2 cloves of minced garlic. Sauté for about 5 minutes until the onion becomes translucent.
  2. Stir in 1 teaspoon of fresh thyme and cook for another 1-2 minutes until the thyme releases its aromatic scent.
  3. Add 15 ounces of canned pumpkin purée, 1 teaspoon of kosher salt, 1 teaspoon of ground cumin, ½ teaspoon of black pepper, ½ teaspoon of ginger powder, and ¼ teaspoon of cayenne. Pour in 2 cups of vegetable broth and stir until smooth.
  4. Bring the mixture to a gentle simmer over medium heat and cook for about 10 minutes, stirring occasionally.
  5. Remove from heat and stir in 2 tablespoons of maple syrup and 2 tablespoons of heavy cream. Blend until smooth.
  6. Ladle the soup into bowls, sprinkle with toasted pumpkin seeds, and optionally, finish with flaky sea salt. Serve immediately.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 30gProtein: 4gFat: 12gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 35mgSodium: 400mgPotassium: 400mgFiber: 5gSugar: 5gVitamin A: 20000IUVitamin C: 5mgCalcium: 50mgIron: 2mg

Notes

Use high-quality canned pumpkin for the best results. Adjust the thickness of the soup with more vegetable broth if needed.

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