Can you use canned pumpkin for soup?

Absolutely. Canned pumpkin is ideal for soup—it’s consistent in texture, flavor, and sweetness. It’s already cooked and pureed, which saves time and helps you create a silky-smooth canned pumpkin soup with minimal prep. It’s also shelf-stable and ready whenever you need it.

What can I do with canned pumpkin?

Besides making canned pumpkin soup, you can use it in pancakes, muffins, pasta sauces, smoothies, oatmeal, and casseroles. It adds moisture, nutrients, and a mild sweetness to both savory and sweet recipes. Don’t forget to try our Pumpkin Cream Cheese Bread or Vegan Pumpkin Bread for more cozy ideas.

Is canned pumpkin still healthy?

Yes, canned pumpkin is very healthy. It’s rich in vitamin A, potassium, and antioxidants. It’s also low in calories and high in fiber, making it a great choice for a satisfying meal. Just make sure you're using pure pumpkin and not pumpkin pie filling, which contains added sugar and spices.

What makes pumpkin soup taste better?

Layered flavors make all the difference. Use aromatics like onion and garlic, warm spices like cumin and ginger, and add richness with a touch of cream or coconut milk. Balancing the flavors with a hint of sweetness from maple syrup and heat from cayenne enhances the overall taste. Don’t forget to top it with toasted seeds or a swirl of cream.

Creamy Canned Pumpkin Soup: A Comforting Fall Favorite

Ingredients

Scale

1 medium yellow onion

3 cloves garlic

1 large bunch fresh thyme

2 tablespoons olive oil

1 (15-ounce) can pumpkin purée (about 2 cups)

3/4 teaspoon kosher salt

1/2 teaspoon ground cumin

1/4 teaspoon freshly ground black pepper

1/8 teaspoon ground ginger

1/8 teaspoon cayenne pepper

2 cups low-sodium vegetable broth

2 tablespoons maple syrup

2 tablespoons heavy cream

Toasted pumpkin seeds and flaky sea salt, for serving (optional)

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Instructions

1. Very finely chop onion and grate garlic. Pick thyme leaves until you have 2 tablespoons.

2. Heat olive oil in saucepan over medium heat. Add onion and garlic; cook 3-4 minutes until fragrant.

3. Add thyme, pumpkin, salt, cumin, black pepper, ginger, and cayenne. Cook 5 minutes until steaming.

4. Add vegetable broth and stir constantly for 3–4 minutes until slightly thickened.

5. Remove from heat. Stir in maple syrup and heavy cream. Blend if desired for smooth consistency.

6. Serve warm, topped with toasted pumpkin seeds, flaky salt, and thyme.

Notes

Leftovers can be refrigerated up to 5 days or frozen for up to 2 months.

Author: Emily Frost
Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 294
Sugar: 7.9 g
Sodium: 378.9 mg
Fat: 23.8 g
Saturated Fat: 5.2 g
Unsaturated Fat: 18.6 g
Trans Fat: 0 g
Carbohydrates: 14.9 g
Fiber: 3.0 g
Protein: 9.7 g
Cholesterol: 0 mg