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Two Octobers ago, a windstorm rattled my kitchen windows while I simmered my first big pot of pumpkin soup. The smell of roasted pumpkin and garlic floated through the house, mixing with the faint scent of wet leaves outside. Dad wandered in at 6:43 a.m., cradling his Tim Hortons coffee, muttering about “the Leafs maybe winning this year” — and promptly dropped a spoon with a loud clang.
Boom!
We still laugh about it, but the soup? It was perfect.
Ingredients for Pumpkin Soup
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2 tbsp olive oil (30 mL)
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1 medium onion, chopped (about 1 cup / 150 g)
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2 cloves garlic, minced
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4 cups pumpkin puree (960 mL) — fresh roasted or canned
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4 cups chicken or vegetable broth (960 mL)
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1 cup heavy cream (240 mL)
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1 tsp salt (5 mL)
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½ tsp ground black pepper (2 mL)
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½ tsp ground nutmeg (2 mL)
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¼ tsp cinnamon (1 mL)
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Optional garnish: toasted pumpkin seeds, fresh parsley, swirl of cream
Once, I swapped half the broth for apple cider — the sweetness made the kitchen smell like Thanksgiving morning.
Step-by-Step Instructions
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Heat olive oil in a large pot over medium heat until shimmering.
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Sauté onion 4–5 minutes until soft and lightly golden.
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Add garlic; cook 1 minute until fragrant.
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Stir in pumpkin puree and broth; bring to a gentle boil.
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Reduce heat; simmer 15 minutes, stirring occasionally.
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Blend soup with an immersion blender until silky smooth.
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Pour in cream, salt, pepper, nutmeg, and cinnamon; stir well.
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Taste and adjust seasoning as needed.
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Serve hot with your choice of garnish.
Pro Tips & Variations
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Roast for depth – Roast fresh pumpkin with olive oil and salt before blending for a richer flavor.
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Spicy kick – Add a pinch of cayenne for gentle heat that sneaks up on you.
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Dairy-free – Swap cream for coconut milk; the faint sweetness pairs beautifully with pumpkin.
Storage & Food Safety
Cool pumpkin soup to room temperature within 2 hours. Store covered in the fridge for up to 4 days. Reheat gently on the stove until it reaches 165 °F per FDA guidelines. Freezing works well — just leave out the cream until reheating.
Nutrition & Serving Ideas
| Serving Size | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| 1 cup | 180 | 15 | 4 | 12 |
Serve with crusty bread, a grilled cheese, or even a side of smoked salmon for brunch. My neighbor once dunked her breakfast fried egg right in — strange, but she swore it worked.
FAQs
Q: Can I make pumpkin soup ahead of time?
Yes! In fact, it’s better the next day when the spices have mingled. Just store and reheat gently.
Q: Can I use canned pumpkin?
Absolutely. Just be sure it’s 100% pumpkin, not pumpkin pie filling — that’s a whole other dessert.
Q: How do I thicken pumpkin soup?
Simmer uncovered for a few extra minutes, or blend in an extra spoonful of pumpkin puree until it’s just right.
Author Note: LadySuniverse cooks with a love for turning simple ingredients into soul-warming bowls of comfort.
