Sweet and Spicy Pumpkin Soup

By AislePrompt Editorial · Published 2026-07-05 · Updated 2026-07-05

Velvety pumpkin soup with a hint of warming spices and a touch of sweetness, perfect for cozying up on a chilly day. This American-inspired soup recipe (vegetarian), ready in about 40 minutes, pairs butternut squash puree, yellow onion, carrot for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 3 cups (freshly roasted or canned) butternut squash puree
• 1 medium, diced yellow onion
• 1 large, diced carrot
• 2 minced garlic cloves
• 4 cups vegetable broth
• 1 cup coconut milk
• 2 tbsp olive oil
• 1 tsp ground cinnamon
• 1/2 tsp ground cumin
• 1/4 tsp ground nutmeg
• 1 tbsp maple syrup
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp toasted for garnish pumpkin seeds
• 1 tbsp chopped for garnish fresh parsley

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and 1 large diced carrot. Sauté for 5-6 minutes until softened and translucent.
2. Step 2: Stir in 2 minced garlic cloves, 1 tsp ground cinnamon, 1/2 tsp ground cumin, and 1/4 tsp ground nutmeg. Cook for 1 minute until fragrant.
3. Step 3: Add 3 cups butternut squash puree and 4 cups vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes to blend flavors.
4. Step 4: Use an immersion blender to puree soup until smooth. Stir in 1 cup coconut milk and 1 tbsp maple syrup, then season with 1 tsp salt and 1/2 tsp black pepper. Heat through for 5 minutes.
5. Step 5: Ladle into bowls and garnish each with 2 tbsp toasted pumpkin seeds and 1 tbsp chopped fresh parsley before serving.