Pumpkin Apple Soup
Warm up your fall menu with this cozy and flavorful Pumpkin Apple Soup, a harmonious blend of seasonal ingredients perfect for chilly days. This silky-smooth soup combines the earthy richness of pumpkin puree with the natural sweetness of apples, elevated by aromatic hints of cinnamon and nutmeg. A quick 15-minute prep and just 30 minutes total cook time make this dish a breeze to whip up, while optional add-ins like heavy cream or coconut milk lend an extra layer of creamy indulgence. Garnished with crunchy pumpkin seeds and fresh thyme, this comforting bowl is as visually appealing as it is delicious. Ideal for a starter or light dinner, this easy, vegan-friendly (if using coconut milk) recipe is sure to become a fall favorite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 3 cups pumpkin puree (canned or fresh)
- 2 medium apple, peeled, cored, and diced
- 4 cups vegetable broth
- 0.5 teaspoons ground cinnamon
- 0.25 teaspoons ground nutmeg
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 0.25 cups heavy cream or coconut milk (optional, for creaminess)
- 0.25 cups pumpkin seeds (for garnish)
- 2 sprigs fresh thyme (optional, for garnish)
Instructions
Heat olive oil in a large pot over medium heat.
Add diced onion to the pot and sauté for 4-5 minutes, or until translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the pumpkin puree and diced apples to the pot. Stir to combine.
Pour in the vegetable broth, then add cinnamon, nutmeg, salt, and black pepper. Stir well.
Bring the mixture to a boil, then reduce the heat to low and simmer for about 20 minutes, or until the apples are tender.
Remove the pot from heat and allow the soup to cool slightly.
Using an immersion blender (or transferring the soup in batches to a blender), puree the soup until smooth and creamy.
If desired, stir in the heavy cream or coconut milk for added creaminess.
Taste and adjust seasoning with more salt and black pepper, if needed.
Ladle the soup into bowls and garnish with a sprinkle of pumpkin seeds and a sprig of fresh thyme, if desired.
Serve warm and enjoy!
Nutrition Facts
Calories |
383 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 1061 mg | 46% | |
| Total Carbohydrate | 51.6 g | 19% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 20.9 g | ||
| Protein | 9.9 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 128 mg | 10% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1242 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
