Creamy Pumpkin Soup, An Easy 3-Ingredient Recipe

What’s better than a warm, cozy creamy pumpkin soup on a cold winter night? Its smooth, velvety texture and its delicate taste will inevitably conquer your friends and give your dinner a simple, genuine touch.

I imagine this as a simple weeknight dinner or even as an entrée of a larger meal maybe by adding a few spices or cream on top, either dairy or dairy-free, or trying a different version such as our easy pumpkin daikon soup.

We love soups and we make them everything especially from fall through winter. If you like this type of comfort food, too, try also our healthy and delicious adzuki beans and Tuscan cavolo nero soup.

Creamy Pumpkin Soup Ingredients for 2 People – Tips

  • The pumpkin. Who doesn’t love pumpkins? Alongside cabbage and broccoli, pumpkins are the quintessential winter vegetable. Versatile and delicate, you can use it for or add it to the most diverse recipes. For our creamy pumpkin soup recipe, we like the Italian Delica type, sometimes confused with the Hokkaido, but not quite the same. If you can’t find the Delica, don’t worry, Hokkaido or butternut squash are also perfect.
  • The onion. In this creamy pumpkin soup, we have used the yellow onion because of its delicate taste, but you can replace it with white onion, too. Red onions are a tad stronger in taste but if that’s all you have, it will work. So will shallot, too.
  • The herbs. For this preparation, we prefer fresh herbs but we are aware this is very seasonal. Unless you plant it in your house (kudos to you if you do!), fresh basil is mainly found in summer. Sage is more common in winter so probably easier to source together with the pumpkin and they do make a fantastic combination. If you can’t find any of these fresh, you can use the dried herbs: it won’t be the same but it will still give a delicious result.
Image: Creamy pumpkin soup ingredients

Pureed Pumpkin Soup Directions Tips

  • If you like the onion taste, don’t be too hasty when browning it. Let it become translucent so that it will release a sweet, toasted flavor that combines wonderfully with the pumpkin and gives our soup a perfect kick.
  • When you are blending the creamy pumpkin soup, you can choose if you also want to blend the herbs and the onion or not. If you finely chopped the onion to brown it properly, then you will also have to blend it, but if you know you prefer not to, then add the onion in rather large chunks easier to remove. The same goes for the herbs, if you are using them fresh, leave them whole if you know you are not going to blend them.
Image: Pumpkin pureed soup ingredients in the pan

Nutritional Properties and Benefits

The pumpkin is a very healthy food, light on your stomach but highly nourishing. Similar to other orange veggies, the pumpkin is rich in beta carotene antioxidant essential to the body to produce vitamin A. The presence of vitamin E, potassium, iron, and folate make pumpkins a fantastic food to boost your immune system lower blood pressure and lower the risk of type 2 diabetes.

Thanks to vitamin A and lutein, pumpkins are also believed to have an impact on protecting your eyesight. This may sound like loads of health benefits and the pumpkin is actually packed with these. But it’s not miraculous food because there are no miraculous foods when taken alone. The secret is to combine healthy foods with a healthy lifestyle and reduce the junk to a once-in-a-blue-moon exception.

Their gentle flavor makes it a great ingredient in a wide range of recipes and its naturally sweet taste is precious to make sugar-free cakes to start detoxing from artificial sweeteners and gradually adopt a healthier, more natural way of eating that will make us appreciate more gentle flavors, rather than relying on artificial sweeteners and chemicals.

You can make pumpkin and apple creams or pudding (a fantastic combination) to enjoy simply with a spoon or as topping for a cake. With its delicate flavor, the pumpkin is perfect also in savory recipes such as this creamy pumpkin soup of ours but also savory pies, roasted as a side dish, or sauteed in the pan with other veggies and then dressed with a good-quality, organic soy sauce.

Image: Creamy pumpkin soup recipe

Creamy Pumpkin Soup – Classic Recipe Recipe Directions

Easy and quick recipe for a delicious creamy pumpkin soup using the star veggie of winter season.
Prep Time 15 minutes
Cook Time 30 minutes
Course Main Course
Cuisine Italian
Servings 2 people


  • 1 Kitchen knife
  • 1 Skillet
  • 1 immersion blender


  • 400 gr pumpkin
  • 1/4 onion
  • 1 small potato
  • 2 tbsp olive oil extra-virgin
  • salt to taste coarse sea salt
  • pepper to taste
  • fresh basil or sage
  • 1 tbsp tomato paste or sauce optional


  • Peel the pumpkin and the potato and roughly cut them into cubes.
    400 gr pumpkin, 1 small potato
  • Heat up the oil on a pan and start browning the onion. After a few minutes, add the pumpkin and the potato and stir. Add half a glass of water and salt to taste.
    1/4 onion, salt to taste
    Image: Creamy pumpkin soup ingredients
  • If you like it, you can add a tablespoon of tomato paste or sauce and fresh basil or sage.
    fresh basil or sage, 1 tbsp tomato paste or sauce
  • Cover and let simmer for about 15 minutes or until the pumpkin and the potato are soft. If necessary, gradually add water and salt to taste.
    Image: Pumpkin pureed soup ingredients in the pan
  • Turn off the fire and let it cool down. Once it's not too hot anymore, blend it with an immersion blender.
    Image: Blending a creamy pumpkin soup with immersion blender
Keyword plant-based, vegan food, vegetarian recipe


Image: Creamy pumpkin soup recipe

Leave a Comment