Pumpkin Soup with Canned Pumpkin
Servings: 4
Calories: 287kcal
Silky, cozy pumpkin soup using canned pumpkin—ready in 30 minutes. Balanced spice, topping ideas and freezer tips included.
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Ingredients
- 1 tablespoon extra virgin olive oil
- 1 white onion , chopped
- 2 cloves garlic , minced
- 30 ounces canned pumpkin puree*
- 9.5 ounces apple butter
- 1/2 cup apple juice
- 2 1/2 cups low-sodium vegetable broth
- 1 cup plain Greek yogurt
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon dried marjoram
- 1/2 teaspoon ground thyme
- 1/8 teaspoon ground nutmeg
- 1 teaspoon coarse Kosher salt
- 1/4 teaspoon ground black pepper
Optional Garnishes:
- pepitas
- microgreens
- additional yogurt
- olive oil
- flaky sea salt
- pomegranate seeds
- fresh herbs
Instructions
- In a large Dutch oven or stock pot, heat the 1 tablespoon extra virgin olive oil over medium high heat. Add the chopped 1 white onion, sauteing for 2-3 minutes, then stir in the minced 2 cloves garlic, sauteing for an additional minute.
- Stir in the 30 ounces canned pumpkin puree*, 9.5 ounces apple butter, 1/2 cup apple juice, 2 1/2 cups low-sodium vegetable broth, 1 cup plain Greek yogurt, 1/2 teaspoon ground cinnamon, 1/2 teaspoon dried marjoram, 1/2 teaspoon ground thyme, 1/8 teaspoon ground nutmeg, 1 teaspoon coarse Kosher salt and 1/4 teaspoon ground black pepper. Blend the mixture well using an immersion blender.*
- Bring the soup to a low simmer over low heat for approximately 15-20 minutes. Do not heat too high or the yogurt can separate from the soup.
- To serve, ladle into soup bowls and top with desired garnishes of pepitas , microgreens , additional yogurt , olive oil , pomegranate seeds , fresh herbs , and/or flaky sea salt .
- If you've tried this recipe, come back and let us know how it was in the comments or star ratings.
Notes
If using homemade pumpkin puree, this is about 3 2/3 cups.
Storage: This creamy pumpkin soup will stay fresh in the fridge in an airtight container for 4-5 days.
Freezing: Place in an airtight container and store for up to 3 months. Frozen soups can lose a little flavor, so make sure you adjust the seasoning with salt and pepper before serving.
Nutrition
Calories: 287kcal | Carbohydrates: 56g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3g | Trans Fat: 0.003g | Cholesterol: 3mg | Sodium: 1210mg | Potassium: 652mg | Fiber: 8g | Sugar: 38g | Vitamin A: 33428IU | Vitamin C: 12mg | Calcium: 138mg | Iron: 4mg
