5 from 1 vote
Healthy and Easy Pumpkin Soup
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins

A simple puree of canned pumpkin, coconut milk, and warm spices comes together in this Healthy and Easy Pumpkin Soup!

Course: Main Course
Cuisine: American
Keyword: easy soup, healthy soup recipe, pumpkin soup
Servings: 8 cups
Calories: 105 kcal
Author: The Seasoned Mom
  • ½ Tbsp. olive oil
  • 1 sweet onion diced
  • 1 tablespoon minced garlic
  • 1 teaspoon ground ginger
  • 1 head cauliflower, florets diced (about 5 cups of florets total)
  • 4 cups vegetable broth or chicken broth
  • 1 (15 ounce) can unsweetened pumpkin puree (about 1.75 cups total)
  • 1 Tablespoon maple syrup (or brown sugar)
  • 1 tsp. salt to taste
  • 1/2 cup full-fat canned coconut milk (or substitute with whipping cream)
  • Optional garnish: sliced green onions, chives, or sour cream
  1. Heat oil in a large pot over medium heat. Add onion and sauté until soft and translucent (about 5-10 minutes). Add garlic and ginger and cook for about 1 more minute, stirring.

  2. Add cauliflower, broth, and pumpkin. Turn heat to high, bring to a boil; cover. Reduce heat to low and simmer (covered) for about 20-30 minutes or until cauliflower is tender.

  3. Stir in maple syrup, salt and coconut milk.

  4. Remove from heat and use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, just transfer the soup to a large blender and puree until smooth. Be careful with the hot soup!
Recipe Notes


Possible Variations:

Nutrition Facts
Healthy and Easy Pumpkin Soup
Amount Per Serving (1 cup)
Calories 105 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 3g19%
Sodium 737mg32%
Potassium 403mg12%
Carbohydrates 15g5%
Fiber 3g13%
Sugar 8g9%
Protein 2g4%
Vitamin A 8525IU171%
Vitamin C 37.2mg45%
Calcium 44mg4%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.