This pumpkin soup without cream is a delightful autumn dish that warms the soul on chilly days. With fresh pumpkin and cozy, aromatic spices, it's both light and delicious.
While many pumpkin soup recipes call for heavy cream or milk, we understand that not everyone can enjoy dairy or wish to keep their meals lighter. This blog post will show you how to make a scrumptious dairy-free pumpkin soup without cream, milk, or coconut milk. With just a few simple ingredients and easy steps, you can enjoy the flavors of the fall in a healthier way.
Check out more delicious fall recipes: Sweet Potato and Pumpkin Soup, Pumpkin and Carrot Soup, or Sweet Potato, Coconut and Chili Soup.
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❣️Why will you love this easy pumpkin soup recipe?
- Autumn flavors: The no-cream pumpkin soup tastes like fall. Its rich, earthy flavors and warm spices whisk you to a cozy autumn day. Enjoy it at Thanksgiving or on chilly evenings.
- Wholesome choice: This soup is a guilt-free treat if you watch your calorie intake. No heavy cream, but it's creamy. The main ingredient, pumpkin, is packed with vitamins and fiber.
- Versatile: You can have it for lunch or dinner or add it to an autumn menu. Serve it as a starter or a side dish to complement your main course.
- Cost-effective: This soup's simple ingredients and nature make it an affordable way to enjoy a hearty, seasonal dish everyone can love.
📋Recipe ingredients
- Pumpkin: Hokkaido and Butternut squash are excellent choices for pumpkin soup. They have sweet, smooth flesh that blends into a creamy soup.
- Hokkaido offers a nutty flavor, while butternut squash is known for its rich, sweet taste. A bonus when using Hokkaido is that you don’t have to peel it.
- Alternatively, use any other type of flavorful pumpkin, such as "sugar pumpkin" or "pie pumpkin." They are smaller, sweeter, and have smoother, less fibrous flesh than larger carving pumpkins.
- You will need a small pumpkin, weighing about 2 lbs/ 1 kg, before removing the seeds and peeling.
- Starchy or all-purpose potatoes: They act as a natural thickener without the need for heavy cream.
- Carrots, white or yellow onion, and apples naturally sweeten the soup. If your pumpkin is smaller than the specified amount in the ingredient list, you can compensate by adding extra carrots to achieve the desired quantity.
- Vegetable broth or chicken stock: Either homemade or your favorite store-bought veggie broth brand. Bouillon cubes are fine as well.
- Spices: I use nutmeg and cinnamon, warm spices perfect for the season.
- Cinnamon is great in this recipe, but if you are unsure about it, you can leave it out or replace it with other spices (for instance, your favorite curry powder).
- Other ingredients: Olive oil, a little granulated or brown sugar, thyme, red chili flakes, fine sea salt, and ground black pepper.
➕Additions
Spices: You can experiment with different spices to change the soup’s flavor. Add a pinch of cayenne or red pepper flakes for a subtle kick or a dash of curry powder for an exotic twist. Ginger is also an excellent addition.
Coconut milk: Substitute 14 oz (400 ml) of the broth with one can of coconut milk.
Vegetables: Feel free to add other vegetables like sweet potatoes, butternut squash, or even parsnips for additional flavor and variety.
Protein: To make the soup heartier, add cooked chicken, bacon, or sausage. These protein options can turn your soup into a full meal.
Nuts or Seeds: A sprinkle of toasted pumpkin seeds, croutons, or chopped nuts can add a delightful crunch to your soup.
🥣How to make pumpkin soup without cream?
Step 1: Peel and coarsely chop the onion and the carrots.
Step 2: Clean and chop the pumpkin.
Step 3: Peel, wash, and coarsely chop the potatoes.
Step 4: Peel, remove the core, and chop the apple.
Step 5: Sauté everything you've just chopped and the sugar. Add spices.
Step 6: Simmer in vegetable broth for 20-25 minutes until soft.
Step 7: Blend and adjust the taste and consistency.
Step 8: Sprinkle with herbs before serving.
🥄How to blend the soup?
Immersion blender (the Amazon link opens in a new tab): When it comes to blending soup or other hot liquids, a stick blender is the safer, less messy, and easier choice compared to a regular blender.
- If you want to use a regular blender, follow these simple steps to stay safe:
- Blend in batches: Avoid spills and splatters by blending the soup in smaller batches.
- Start slow: Begin at a low speed and gradually increase it to prevent sudden splashes and avoid overloading the motor.
- Secure the lid: Place a folded towel on the lid and hold it firmly with one hand to prevent it from popping off due to pressure. Your safety is important!
❗Top tips for making cream-free pumpkin soup
No need to peel: When working with Hokkaido pumpkin, there's no need to spend time peeling it. The skin softens as it cooks and blends seamlessly into the soup.
Balance spices: Adjust the nutmeg and cinnamon to your taste, ensuring they complement the sweetness of the pumpkin without overpowering it.
Consistency control: The soup's thickness can be adjusted with the amount of vegetable broth you use. For a relatively thick soup, you will need about 4 cups (1 liter) of broth. Use only 3 cups/ 750 ml for an even thicker soup, or add more broth (about 2 extra cups/ 500 ml) for a thinner consistency.
You can also make this delicious soup with roast pumpkin. Add it to the pot after sauteing the onion, carrots and potatoes.
❓FAQ
Opt for flavorful pumpkins like Hokkaido, sugar pie pumpkins, cheese pumpkins (related to butternut squash), or use butternut squash. Avoid carving pumpkins; they have utterly no flavor at all.
Canned pumpkin is a convenient alternative that can save you time. Ensure it's 100% pure pumpkin without added sugars or spices. You can also add some canned pumpkin to the soup in case your pumpkin is not large enough.
Preparing this creamy pumpkin soup recipe in advance is a convenient meal prep strategy. It can be made up to four days ahead and often tastes even better the next day. Let the soup cool to room temperature and refrigerate it.
Refrigerate the soup in the covered pot or an airtight container for 3-4 days. Reheat it over medium-low heat, stirring occasionally. Avoid boiling. This preserves the texture and flavor.
Microwave: If you prefer using a microwave, transfer individual portions to a microwave-safe bowl and reheat in 1-2 minute intervals, stirring in between to ensure even heating.
Yes, pumpkin soup freezes well. You could make a double batch during the pumpkin season and freeze some of the soup in an airtight container for 3-4 months.
Defrost in the fridge or on the counter. You don't need to fully thaw the soup before reheating; partial defrosting also works. Transfer it to a saucepan and reheat it gently over low heat, stirring frequently.
🍽️What to serve with pumpkin soup?
Check out 25 Ideas - What to Serve with Potato Soup!
- Crusty bread: A slice of crusty bread, like a baguette or a hearty whole-grain loaf, is perfect for dipping into the creamy soup.
- Croutons: Homemade or store-bought for crunch. You can make them with different seasonings to complement the soup's flavors.
- Toasted seeds: Roasted pumpkin seeds (pepitas) or sunflower seeds make an excellent garnish and add flavor.
- Fresh herbs such as parsley, chives, or cilantro. Add them just before serving.
- Cheese: Grated Parmesan, cheddar, or crumbled feta cheese can be a savory addition, especially for those who enjoy a cheese-topped soup.
- Bacon: Crispy bacon bits.
- Side salad: A simple salad with fresh greens, vinaigrette, and nuts or seeds.
- Protein: For a heartier meal, consider serving the soup with a protein option such as grilled chicken, sautéed shrimp, or a simple omelet.
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📖 Recipe
Pumpkin Soup without Cream
Equipment
- Large soup pot
- Immersion blender Note 1
Ingredients
- 1 small pumpkin about 2 lbs, Note 2
- 1 medium onion
- 2 medium carrots
- 1 large potato about 9-10.5 oz/ 250-300 g, Note 3
- 1 apple
- 2 tablespoons olive oil
- 2 teaspoons brown sugar or white sugar
- ½ teaspoon cinnamon Note 4
- ½ teaspoon thyme
- ¼ teaspoon red chili flakes more or less to taste
- a few gratings of nutmeg
- 4 cups vegetable broth or chicken stock, 1 liter, Note 5
- fine sea salt and ground black pepper
Instructions
- Prepare the vegetables: Peel and coarsely chop the onion and the carrots. Cut the pumpkin or squash in half, and scoop out the seeds using a spoon. Quarter it, and if using anything but Hokkaido, peel it, then chop it coarsely. Peel, wash and coarsely chop the potatoes. Peel the apple, remove the core, and chop it.1 medium onion + 2 medium carrots + 1 small pumpkin + 1 large potato +1 apple
- Sauté: Heat 2 tablespoons of oil over medium heat in a large soup pot. Add the vegetables, apple, and sugar, and sauté for about 5 minutes, stirring regularly. Add the spices and some salt and pepper.2 tablespoons olive oil + vegetables + 2 teaspoons brown sugar + ½ teaspoon cinnamon + ½ teaspoon thyme + ¼ teaspoon red chili flakes + a few gratings of nutmeg + fine sea salt and ground black pepper
- Simmer: Deglaze with vegetable broth and let the soup simmer gently for about 20-25 minutes until everything is tender. 4 cups vegetable broth/ 1 liter
- Blend the soup with an immersion blender and adjust the taste with salt and pepper (Note 1,5). Sprinkle it with fresh, chopped herbs just before serving.
Notes
- Blending the soup: When dealing with hot soups or liquids, an immersion blender is safer and more convenient than a regular one. However, if using a regular blender, it's essential to prioritize safety. Blend your soup in smaller batches to prevent spills and splatters, start at a low speed, gradually increasing to avoid sudden messes or motor overload, and securely hold the lid with a towel to prevent it from popping off due to pressure.
- Pumpkin: Use flavorful pumpkins like Hokkaido, sugar pumpkin, or butternut squash. Avoid carving pumpkins; they have utterly no flavor at all.
- Potatoes: Use starchy or all-purpose potatoes. Avoid waxy potatoes when making soup.
- Cinnamon is great in this recipe, but if you are unsure about it, you can leave it out or replace it with other spices (for instance, your favorite curry powder).
- Consistency control: The soup's thickness can be adjusted with the amount of vegetable broth you use. You will need about 4 cups/1-liter broth for a relatively thick soup. Use only 3 cups/ 750 ml for an even thicker soup, or add more broth (about 2 extra cups/ 500 ml) for a thinner consistency.
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