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A bowl of creamy pumpkin soup, elegantly garnished with a dollop of cream, a toasted slice, seeds, a sage leaf, and herbs.

Easy Homemade Pumpkin Soup Recipe

This creamy Pumpkin Soup is the perfect fall comfort food, with a flavorful twist of saffron and orange zest. Roasted pumpkin seeds add a delicious crunch, making it both simple and impressive. It’s ideal for holidays, potlucks, and cozy fall nights and a great way to use up leftover pumpkin or squash. Easy to customize and a real crowd-pleaser, you’ll want to make it again and again!
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Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Course: Soup
Cuisine: American
Keyword: Pumpkin Soup
Servings: 8
Calories: 126kcal
Author: Mandy Applegate

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion finely diced
  • 1 pound pumpkin cut in big cubes
  • 2 medium carrots thinly sliced
  • 1 teaspoon saffron fronds
  • 2 teaspoon orange zest grated
  • 4 cups vegetable stock
  • 6 tablespoons crème fraîche
  • Salt and pepper
  • Fresh herbs to serve

Roasted pumpkin seeds:

US Customary - Metric

Instructions

  • Preheat the oven to 350°F (180ºC).
  • Line a baking sheet with parchment paper. Toss the pumpkin seeds with sunflower oil and maple syrup, then spread them out evenly on the sheet. If you'd like, you can add a few pumpkin slices for decoration. Roast the seeds for 10-15 minutes, or until golden and crunchy.
    1 tablespoon sunflower oil, 1 tablespoon maple syrup, ½ cup pumpkin seeds
  • In a large pot, heat olive oil over medium heat. Add the diced onion, pumpkin cubes, and sliced carrots, and cook, stirring occasionally, until the vegetables are soft and slightly browned.
    1 large onion, 1 pound pumpkin, 2 medium carrots, 2 tablespoons olive oil
  • Stir in the saffron and grated orange zest, mixing everything together to release the flavors.
    1 teaspoon saffron fronds, 2 teaspoon orange zest
  • Pour in the vegetable stock, stir, and bring the soup to a simmer. Let it cook for about 35 minutes, or until the pumpkin is soft and tender.
    4 cups vegetable stock
  • Use an immersion blender to puree the soup until it’s smooth and creamy. Stir in the crème fraîche and season with salt and pepper to taste.
    6 tablespoons crème fraîche, Salt and pepper
  • Ladle the soup into bowls and top with the roasted pumpkin seeds, fresh herbs, and the roasted pumpkin slices if you used them. Serve warm and enjoy!
    Fresh herbs

Notes

  • Best Pumpkins to Use: Sugar pumpkins or butternut squash work best. They’re sweeter and smoother than large carving pumpkins.
  • Perfect Roasted Seeds: Keep an eye on the pumpkin seeds while roasting—check them at 10 minutes so they don’t burn and turn bitter.
  • Dairy-Free Option: Swap the crème fraîche for coconut cream or a dairy-free yogurt if you’re looking for a vegan or lactose-free option.
  • Consistency Control: If you like a thinner soup, you can always add a bit more stock after blending.
  • Boosting Flavor: If you don’t have saffron on hand, try adding a pinch of turmeric for color, though the flavor will be different.
  • Make Ahead Tip: This soup stores really well, so feel free to make it the day before and reheat when you’re ready.
  • Blender Safety: If using a regular blender, blend in batches to avoid any hot soup splashes!

Nutrition

Calories: 126kcal | Carbohydrates: 11g | Protein: 2g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.003g | Cholesterol: 5mg | Sodium: 485mg | Potassium: 312mg | Fiber: 1g | Sugar: 6g | Vitamin A: 7684IU | Vitamin C: 8mg | Calcium: 35mg | Iron: 1mg
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