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Pumpkin Soup For One

This pumpkin soup is one of my favorite fall soups, it's easy to make and can be ready in less than 30 minutes! Made with canned pumpkin, onions, garlic, broth, and the warm spices of fall. It's an absolutely delicious soup recipe!

a white bowl filled with pumpkin soup and two slices of bread in the background.

As soon as temperatures begin to fall, this pumpkin soup recipe is one of the first meals I make. It cooks in about 20 minutes and is the perfect soup to enjoy for lunch or dinner. This single serving pumpkin soup is made with caramelized onions, garlic, pumpkin purée, and an assortment of spices that pair exceptionally well with pumpkin.

Why This Recipe Works

  • Pumpkin soup is surprisingly easy to make and we use canned pumpkin purée for convenience.
  • We add an assortment of warm earthy spices which compliment the pumpkin and add a little heat.
  • Because we use canned pumpkin, there is no need to blend the soup with an immersion blender or transfer it to a stand blender.
  • This soup is incredibly delicious and ready to enjoy in minutes!

RELATED: Single Serving Pumpkin Recipes To Get You Ready For Fall

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What You Need

The ingredients used in a pumpkin soup recipe labeled on a brown table.

Ingredient Notes

See recipe box below for ingredient amounts and full recipe instructions.

  • Olive oil: I use extra virgin olive oil in this pumpkin soup recipe as well as in every other recipe on One Dish Kitchen that calls for olive oil. Extra virgin olive oil is the least processed form of olive oil. It is an unrefined oil and the highest-quality olive oil you can buy. Because of the way extra virgin olive oil is made, it retains more true olive taste. It also contains more of the vitamins and minerals found in olives. It's my favorite type of olive oil to use but you may use a lighter olive oil instead.
  • Onions and garlic: Finely chopped onions and garlic add quite a lot of flavor to this soup, definitely don't leave them out.
  • Pumpkin: I use canned pumpkin for convenience. Look for canned pumpkin in the baking section of the grocery store or in the holiday aisle. You can also order canned pumpkin on Amazon. See below for ways to use up any leftover pumpkin.
  • Thyme: For best flavor, I recommend using fresh thyme if you can. If you want to use ground thyme, use 1/8 of a teaspoon.
  • Cumin, chili powder, ground ginger: These spices add a savory flavor and a little heat to the soup.
  • Broth: I use low sodium chicken broth in my recipe. Feel free to use vegetable broth to make a vegetarian pumpkin soup.
  • Maple syrup: A teaspoon of maple syrup goes a long way in this soup recipe and I highly recommend using it. This gives the soup a subtle but wonderful caramel flavor. You can use honey instead, if necessary.
  • Heavy cream: I like to add a touch of cream to the soup before serving. Just a drizzle is all you need. For a lighter pumpkin soup, use milk or half and half instead. If you don't have milk or cream, use a touch of butter.
  • Toasted pumpkin seeds (optional): For garnish.

How To Make This Recipe

  • Cook the onions and garlic in olive oil over a medium heat, 2 minutes.
onions and garlic in a pot.
  • Add the pumpkin and spices and cook over medium-low heat for 5 minutes, stirring frequently.
pumpkin puree in a small pot with onions and garlic.
  • Stir in the broth and cook 3-4 minutes, stirring constantly.
a pot of pumpkin soup on a brown table.
  • Remove from the heat and stir in maple syrup and cream.
  • Top with pumpkin seeds, if using.
a white bowl placed on a white lace plate filled with soup.

Expert Tips

  • Butternut squash can be used in place of canned pumpkin, if necessary. We recommend using our roasted butternut squash recipe and use the roasted squash in place of the pumpkin. Follow the rest of the recipe as written. For a smooth consistency, you will need to purée the soup in a blender or use an immersion blender.
  • Consider adding in 1/2 teaspoon of red curry paste to cook along with the onions and garlic in the olive oil for a spicy Thai pumpkin soup version.
  • If your soup is too thick, add additional broth or cream. In the unlikely event that the soup is too thin, simmer it on the stove for a few extra minutes to let the soup reduce. Reducing the soup will help thicken it.
  • Consider topping your pumpkin soup with homemade croutons and shaved parmesan.
  • Be sure to purchase pumpkin purée for this pumpkin soup recipe and not pumpkin pie filling. They both come in a can and can often be found right next to each other on the shelf. The two are very different. Pumpkin pie filling is sweetened and an seasoned with pumpkin pie spice and you don't want to use it in this soup recipe.

Frequently Asked Questions

How Should I Store Pumpkin Soup?

Leftovers can be refrigerated for up to 5 days. You can also freeze this soup for up to 2 months.

What Size Pot Should I Use With This Pumpkin Soup Recipe?

I use a 2-quart saucepan. You can see the pots and baking dishes we use and recommend on our cookware page.

Is Pumpkin Soup Healthy?

Pumpkin is packed with vitamins and minerals and is relatively low in calories. It's high in beta-carotene too.

Variations

It's easy to change up the ingredients in this pumpkin soup recipe. You might like to cook chopped bacon with the onions and garlic in step 1 of the recipe.

You can even change the flavor profile by adding curry powder, Cajun seasoning, or ground turmeric and cinnamon.

a bowl of pumpkin soup with a spoonful next to the bowl.

Ways To Use Leftover Ingredients

If you have any ingredients left over from this pumpkin soup recipe, you might like to consider using them in any of these single serving and small batch recipes:

Serving Suggestions

Any of these small batch recipes would be wonderful served with pumpkin soup:

Other Single Serving Soup Recipes

If you’ve tried this easy pumpkin soup recipe or any recipe on One Dish Kitchen please let me know how you liked it by rating the recipe and telling me about it in the comment section below.

If you take a picture please tag us on Instagram (@onedishkitchen) we’d love to see!

a bowl of pumpkin soup with cream and pumpkin seeds on top.

Pumpkin Soup For One

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Main Dish - Soup
Cuisine: American
Diet: Gluten Free, Low Calorie
Keywords: canned pumpkin soup, pumpkin soup, soup recipe
Servings: 1 person
Calories: 285kcal
Author: Joanie Zisk

Ingredients

  • 1 tablespoon olive oil
  • ½ cup chopped onions
  • 1 clove garlic , minced
  • ¾ cup canned pumpkin purée
  • ½ teaspoon chopped fresh thyme leaves
  • ¼ teaspoon kosher salt
  • teaspoon ground cumin
  • teaspoon chili powder
  • teaspoon ground ginger
  • ½ cup low sodium chicken broth
  • 1 teaspoon maple syrup
  • ½ tablespoon heavy cream
  • 1 tablespoon pumpkin seeds, for serving (optional)

Instructions

  • Heat the olive oil in a 2-quart saucepan over medium heat for 30 seconds. Add the onion and garlic and cook, stirring occasionally, 2 minutes.
  • Add the pumpkin purée, thyme, salt, cumin, chili powder, and ginger and cook over medium-low heat, stirring occasionally for 5 minutes.
  • Add the broth and cook for 3 to 4 minutes, stirring constantly.
  • Remove from the heat and stir in the maple syrup and cream.
  • Serve warm, garnished with the pumpkin seeds if using.

Notes

Expert Tips
  • If you don't have canned pumpkin, feel free to use butternut squash instead. We recommend using our roasted butternut squash recipe and use the roasted squash in place of the pumpkin. Follow the rest of the recipe as written. For a smooth consistency, you will need to purée the soup in a blender or use an immersion blender.
  • Consider adding in 1/2 teaspoon of red curry paste to cook along with the onions and garlic in the olive oil for a spicy Thai pumpkin soup version.
  • If your soup is too thick, add additional broth or cream. In the unlikely event that the soup is too thin, simmer it on the stove for a few extra minutes to let the soup reduce. Reducing the soup will help thicken it.
  • Instead of topping your pumpkin soup with pumpkin seeds, consider using homemade croutons instead.
  • Be sure to purchase pumpkin purée for this pumpkin soup recipe and not pumpkin pie filling. They both come in a can and can often be found right next to each other on the shelf. The two are very different. Pumpkin pie filling is sweetened and an seasoned with pumpkin pie spice and you don't want to use it in this soup recipe.

Nutrition

Serving: 1serving | Calories: 285kcal | Carbohydrates: 30g | Protein: 6g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 10mg | Sodium: 638mg | Potassium: 597mg | Fiber: 7g | Sugar: 14g | Vitamin A: 28781IU | Vitamin C: 15mg | Calcium: 66mg | Iron: 3mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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