Pumpkin Soup Recipe

This is such an easy pumpkin soup recipe to make. Yet it’s so elegant and delicious! It’s a perfect starter course for a dinner party. But it’s rich, so serve everyone a small portion.

Pumpkin is surprisingly low in carbohydrates and for that reason I make this soup often. 

It's also convenient because it calls for a can of pure pumpkin.  But you can also make it with fresh pumpkin.  Just mash the cooked pumpkin until you have about 1-1/4 to 1-1/2 cups.

If you peel the skin of the zucchini you'll have have a bright orange-colored soup. If you leave the peel of the zucchini on, you’ll get a green soup. It doesn't matter, either way they will taste the same and look just as lovely.

Fall Harvest Pumpkin Soup

This soup makes 8 servings.

PER SERVING: (excluding pumpkin seeds)

175 Calories

10 Carb Grams

2.5 Fiber Grams

7.5 Net Carbs

15 Fat Grams

3 Grams Protein


3 cups of cubed zucchini

2 cups cauliflower florets

1 large onion, sliced

2 cups of chicken stock

2 tbsp avocado oil

2 tbsp chopped fresh parsley

2 cloves of garlic, minced

10oz can of pumpkin (796ml)

1 cup heavy cream + some to drizzle on top of the soup bowls

1 tsp of dried basil

fresh thyme (optional)

1 cup of shelled, roasted pumpkin seeds (optional)


In a large saucepan, combine the zucchini,cauliflower , onion, stock, oil and parsley. Bring to a boil. Reduce the heat and simmer for about 45 minutes with the lid on. Stir now and then. You want the veggies to be tender.

Pour off the stock into a measuring cup, reserving the vegetables. If the stock has evaporated a bit, add enough water to reach 2 cups. Return stock to pot along with the veggies.

Purée the ingredients using an immersion blender. Add canned pumpkin and blend until completely smooth.

Add the cream and basil. Heat through. Ladle into individual bowls.

Drizzle with 1-2 tbsp of heavy cream on top of each soup bowl. Then make a swirl pattern by dragging a fork through the cream. Refer to the image above.

Garnish the middle of each bowl with 2 tablespoons of shelled, toasted pumpkin seeds and a pinch of fresh thyme.

This pumpkin soup recipe tastes really good when it's been re-heated and it freezes well.  Sometimes I made a big batch because the recipe doubles perfectly.

I've also made it with summer squash, also known as yellow zucchini and the taste was the same.

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