This healing pumpkin soup is made with canned pumpkin, carrots, mushrooms, and coconut milk for a cozy, nutritious bowl that is naturally dairy-free, pantry-friendly, and freezer-friendly.
Pumpkin Soup with Canned Pumpkin
As the weather gets colder, my daughter Karina makes this cozy pumpkin ginger coconut soup over and over again. She usually eats dairy-free and gluten-free foods and this recipe fits her lifestyle perfectly. It’s creamy, comforting, and light without any cream at all, and made with healthy pantry ingredients like canned pumpkin, carrots, and coconut milk. Fresh ginger adds healing warmth, while mushrooms add subtle earthy depth. It’s budget-friendly, nutritious, and so delicious that I knew I had to share it with you. If you prefer the version you made fresh pumpkinTry pumpkin soup with Greek yogurt. If you love cozy meals like this, find more healthy soup recipes here.
Why This Easy Pumpkin Soup Recipe Works
This soup is one of those simple, satisfying recipes that proves you don’t need a lot to make something special. Ready in under 30 minutes using pantry staples like canned pumpkin and coconut milk, it’s budget-friendly and freezes well for an easy meal to prepare.
- Pantry-friendly and budget-friendly: Made with canned pumpkin, carrots, and coconut milk (or coconut milk powder), this recipe uses simple ingredients you probably already have on hand.
- Smart shortcuts: Karina often uses coconut milk powder to ensure there is no waste from leftover cans. This milk dissolves well and works just as well as canned food.
- Natural dairy and gluten free: This creamy, cream-free soup fits a variety of diets while remaining rich and satisfying.
- Healing and Nourishing: Fresh ginger adds warmth and anti-inflammatory properties, while mushrooms add a subtle earthy flavor.
- Freezer friendly and family tested. Perfect for meal prep, it freezes and reheats beautifully. Karina makes it over and over again throughout the winter and freezes it for later.
materials needed
Here are all the ingredients for this easy pumpkin soup: See recipe card below for exact measurements.
- canned pumpkin No preparation is required other than opening the can!
- Aromatic: You don’t need to finely chop the onions or garlic because you’ll puree everything at the end.
- Other vegetables: Baby Bella Mushrooms and Carrots
- broth: Using water and vegetable bouillon cubes like Maggi Vegetarian broth. Chicken bouillon also works.
- ginger: Start with 1 tablespoon of ginger. If you like it a little more spicy like me. Okay, double the amount.
- coconut: Use coconut milk powder or canned coconut milk.
- garnish: Roasted pumpkin seeds or pepitas are optional, but they’re a nice addition. crunch.
How to Make Pumpkin Ginger Coconut Soup
Pureeing the vegetables at the end makes this pumpkin soup creamy without adding cream or dairy. See recipe card below for printable instructions..
- Soften the vegetables: Boil the water, then add the onions, garlic, mushrooms and carrots. Boil the covered pot until the vegetables are tender, then add the pumpkin and coconut and simmer for another 10 minutes.
- Soup Puree: Simply prick the carrots with a fork and you’re done. Add ginger and blend with an immersion blender.
- How to Serve: Garnish each bowl with more coconut milk and pepita, if desired.
strain
- Replace Canned Pumpkin Serve with homemade or canned winter squash puree, such as butternut, acorn, kabocha, or delicata squash. If you want to make fresh pumpkin puree, check out my homemade pumpkin puree.
- Vegetable Options: Red onions and white button mushrooms also work.
- broth: Replace the water and bouillon with vegetable or chicken broth and adjust salt to taste.
- Vegan Pumpkin Soup: Double check if your vegetable bouillon is vegan or use vegan broth.
- Add herbsLike sage, rosemary or thyme.
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- Refrigerated storage Soup leftover for up to 5 days.
- Freezer: I like to freeze half of this pumpkin ginger coconut soup so I can reheat it later. You can store it in an airtight container in the freezer for up to 3 months. The liquid expands when frozen, so leave some space at the top.
- Running out of space? Place the soup in quart-sized zip-top bags and place them flat in the freezer. This Super Cube is another good option.
- Reheat: Thaw the soup in the refrigerator overnight, then add it to the pot and reheat on the stove or in the microwave. If it’s thicker than you want, add water or coconut milk to thin it out.
More Cozy Soups You’ll Love
For more fall soup ideas, check out: Five Healthy Soup Recipes To inspire your next meal!
produce: night soil
Serving Size: 1 ½ cup
- 1 cup Canned Pumpkin Puree, Or winter squash.
- 1 large in size white onion, large chunks, peeled and chopped
- 4 peeled garlic cloves
- 8 ounce package baby bella mushroom, Divide into 4 pieces (about 7)
- 2 middle carrots, Peeled and chopped into 1/2-inch pieces.
- 2 large in size vegetable bouillon cubes, or chicken bouillon (e.g. Maggi).
- 1 tablespoon freshly grated ginger, I love ginger so I would double it
- 5 cup water
- 3 tablespoon coconut powder , or canned coconut milk, with additional options for toppings.
- optional, Roasted pumpkin seeds or pepitas for garnish
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Boil 5 cups of water in a large pot, then add onions, garlic, mushrooms, and carrots. Cover and cook until vegetables are tender, about 15 minutes.
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Add pumpkin puree and coconut flour or canned coconut milk. Boil over low heat for another 10 minutes.
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Once the carrots are soft enough to easily pierce with a fork, add the grated ginger and blend all ingredients with an immersion blender until creamy. (If you do not have an immersion blender, use a regular blender all at once)
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Add more coconut milk if desired and optionally garnish with toasted pumpkin seeds or pepitas.
Final step:
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strain: Any squash puree will work well with this recipe. In addition to canned pumpkin, you can also use canned pumpkin or sweet potatoes. If you want to use a fresh puree, you can also use acorn squash, kabocha squash, or delicata.
Freezer friendly! I like to freeze half and save the rest for later.
Check out the post above for more tips and variations.
clothing material: 1 ½ cup, calorie: 62.5 calorie, carbohydrate: 9 g, protein: 3 g, province: 2.5 g, Saturated Fat: 2 g, sodium: 721 mg, fiber: 2.5 g, sugar: 4 g
FAQ
First, peel the ginger using a spoon. The skin is edible, so this step is optional. To grate, rub the ginger root in a microplane. To measure out 1 tablespoon, you can measure on a cutting board, or right on top of the soup pot if you want to see by eye. (You can also use ginger paste to save time.)
Immersion blenders, also called stick blenders, are very handy for pureeing soups. However, if you don’t have a blender, you can use a regular blender. Here are some tips: 1. Do this in batches to avoid overfilling the features. 2. Close the blender lid, remove the clear plastic cap, and cover with a dishtowel to allow steam to escape. Once combined, pour the soup into another pot or large bowl and repeat with the remaining soup.
