There’s something magical about a warm bowl of cinnamon pumpkin soup on a crisp fall evening. This cinnamon pumpkin soup combines the natural sweetness of pumpkin with aromatic spices that’ll make your kitchen smell like autumn heaven. I’ve spent years perfecting this recipe, and I can’t wait to share every secret with you.
SERVES: 4 | PREP: 15 MIN | COOK: 35 MIN | TOTAL: 50 MIN
Ingredients
Base Ingredients
| Ingredient | Amount |
|---|---|
| Fresh pumpkin (peeled, cubed) | 3 cups |
| Yellow onion (diced) | 1 medium |
| Garlic cloves (minced) | 3 cloves |
| Olive oil | 2 tablespoons |
| Vegetable broth | 4 cups |
Spice Blend
| Ingredient | Amount |
|---|---|
| Ground cinnamon | 1½ teaspoons |
| Ground ginger | ½ teaspoon |
| Ground nutmeg | ¼ teaspoon |
| Salt | 1 teaspoon |
| Black pepper | ½ teaspoon |
Finishing Touches
| Ingredient | Amount |
|---|---|
| Heavy cream | ½ cup |
| Maple syrup | 2 tablespoons |
| Fresh thyme leaves | 1 teaspoon |
Step-by-Step Instructions
Phase 1: Prep Work (5 minutes)
Step 1: Cut your pumpkin into 1-inch cubes after removing the skin and seeds. Uniform pieces cook evenly, which means no mushy or hard chunks in your final soup.
Step 2: Dice your onion into small pieces about ¼-inch across. Smaller pieces break down faster and create a smoother soup base.
Step 3: Mince your garlic cloves finely. Fresh garlic gives this soup a depth that powder just can’t match.
Phase 2: Building the Flavor Base (10 minutes)
Step 4: Heat 2 tablespoons olive oil in a large pot over medium heat. You’ll know it’s ready when the oil shimmers but doesn’t smoke—that’s your sweet spot.
Step 5: Add the diced onion and cook for 5 minutes, stirring every minute or so. The onions should turn translucent and soft, which means they’re releasing their natural sugars.
Step 6: Toss in the minced garlic and stir constantly for 30 seconds. Garlic burns quickly, so keep it moving. You’ll smell that amazing aroma when it’s ready.
Step 7: Add your cinnamon, ginger, and nutmeg to the pot. Stir for 30 seconds to toast the spices. This step releases their essential oils and makes them way more fragrant.
Phase 3: Cooking the Pumpkin (25 minutes)
Step 8: Add all your pumpkin cubes to the pot. Stir everything together so the pumpkin gets coated in those aromatic spices and oil.
Step 9: Pour in 4 cups vegetable broth until the pumpkin is completely covered. If some pieces peek out, add a bit more broth—everything needs to be submerged.
Step 10: Bring the mixture to a boil over high heat, then reduce to a simmer. Cover the pot with a lid slightly ajar to let steam escape.
Step 11: Cook for 20-25 minutes, checking at the 20-minute mark. Your pumpkin should be fork-tender, meaning a fork slides through without any resistance.
Step 12: Turn off the heat and let the soup cool for 5 minutes. This prevents hot liquid from splashing when you blend.
Phase 4: Blending and Finishing (10 minutes)
Step 13: Use an immersion blender directly in the pot, or carefully transfer to a regular blender in batches. Blend until completely smooth—this should take 2-3 minutes of continuous blending.
Step 14: Return the blended soup to the pot if you used a regular blender. Turn the heat to low.
Step 15: Stir in ½ cup heavy cream slowly, watching the soup turn a gorgeous creamy orange color. The cream adds richness and balances the spices.
Step 16: Add 2 tablespoons maple syrup and stir well. Taste your soup—the maple should enhance the pumpkin’s natural sweetness without making it dessert-like.
Step 17: Season with 1 teaspoon salt and ½ teaspoon black pepper. Taste again and adjust if needed. Some pumpkins are naturally sweeter than others.
Step 18: Sprinkle in 1 teaspoon fresh thyme leaves and stir. Let the soup warm through for 2 minutes to marry all the flavors.
Step 19: Ladle into bowls immediately. I like to add a swirl of cream and a pinch of cinnamon on top for presentation.
Chef’s Notes
Pumpkin Selection: Sugar pumpkins (also called pie pumpkins) work better than carving pumpkins. They’re smaller, sweeter, and have firmer flesh that creates a silkier cinnamon pumpkin soup.
Spice Balance: The cinnamon should be noticeable but not overwhelming. If you love cinnamon, you can increase it to 2 teaspoons, but start conservatively.
Cream Alternatives: For a lighter version, substitute coconut milk for heavy cream. The soup stays creamy but loses about 50 calories per serving.
Make-Ahead Secret: This soup tastes even better the next day after the spices have had time to bloom. Make it a day ahead for dinner parties.
Nutrition Information (Per Serving)
Calories: 245 | Protein: 4g | Carbohydrates: 28g | Fat: 14g | Fiber: 4g | Sugar: 12g | Sodium: 890mg
Delicious Variations
Roasted Cinnamon Pumpkin Soup
Roast your pumpkin cubes at 400°F for 25 minutes before adding to the soup. This caramelizes the natural sugars and creates a deeper, richer flavor. If you enjoy roasted pumpkin flavor, try our roasted pumpkin soup for another take on this classic.
Spicy Cinnamon Pumpkin Soup
Add ½ teaspoon cayenne pepper with your other spices. The heat plays beautifully against the sweet cinnamon and creates an unexpected kick.
Sage Cinnamon Pumpkin Soup
Replace the thyme with 6 fresh sage leaves, added in Step 18. Sage brings an earthy note that complements the warm spices. For more sage-forward recipes, our pumpkin sage bisque is absolutely divine.
Coconut Cinnamon Pumpkin Soup
Swap the heavy cream for full-fat coconut milk and add 1 tablespoon lime juice at the end. This creates a Thai-inspired version that’s incredible.
Storage & Reheating
Refrigerator Storage: Cool the soup completely before transferring to airtight containers. It’ll keep for 5 days in the fridge.
Freezer Storage: Freeze in individual portions using freezer-safe containers, leaving 1 inch of headspace for expansion. The soup stays fresh for 3 months. Skip adding the cream until after reheating—it freezes better without dairy.
Reheating Instructions: Warm refrigerated soup over medium-low heat, stirring occasionally. For frozen soup, thaw overnight in the fridge, then reheat. You might need to add ¼ cup extra broth if it’s too thick.
Texture Tip: Give the soup a quick stir or blend after reheating. Sometimes the ingredients separate slightly during storage.
Troubleshooting Guide
Problem 1: Soup is Too Thick
Solution: Stir in ½ cup vegetable broth at a time until you reach your desired consistency. Heat through after each addition. The soup thickens as it cools, so it might seem thinner than expected when hot.
Problem 2: Not Enough Cinnamon Flavor
Solution: Mix ½ teaspoon ground cinnamon with 1 tablespoon melted butter and drizzle over individual bowls. This adds a concentrated cinnamon hit without reheating the entire pot.
Problem 3: Soup Tastes Bland
Solution: You probably need more salt. Add ¼ teaspoon at a time, tasting between additions. Pumpkin needs generous seasoning to shine. A squeeze of lemon juice can also brighten flavors.
Problem 4: Soup is Too Sweet
Solution: Balance it with 1 tablespoon apple cider vinegar or 2 teaspoons lemon juice. Acid cuts through sweetness and makes the spices pop. Add ¼ teaspoon more salt too.
Problem 5: Lumpy Texture After Blending
Solution: Strain the soup through a fine-mesh sieve, pressing solids with a spatula. This removes any fibrous bits. Alternatively, blend for 2-3 minutes longer—sometimes you just need more blending time.
Equipment Essentials
- Large heavy-bottomed pot (6-quart capacity): Distributes heat evenly and prevents scorching
- Immersion blender or regular blender: For that silky-smooth texture
- Sharp chef’s knife: Makes pumpkin prep so much easier
- Cutting board: Preferably large for pumpkin cutting
- Wooden spoon or silicone spatula: For stirring without scratching
- Measuring cups and spoons: Accuracy matters with spices
- Ladle: For serving without mess
Shopping List Organized by Store Section
Produce Section
- Fresh pumpkin (about 2 pounds)
- Yellow onion (1 medium)
- Garlic (1 bulb)
- Fresh thyme (1 small bunch)
Spice Aisle
- Ground cinnamon
- Ground ginger
- Ground nutmeg
- Salt
- Black pepper
Canned Goods/Soup Aisle
- Vegetable broth (32-ounce container)
Dairy Section
- Heavy cream (½ pint or 8 ounces)
Baking Aisle
- Maple syrup (small bottle)
Oil & Vinegar Section
- Olive oil (if you don’t have it)
Success Secrets
1. Don’t Skip the Spice Toasting: Those 30 seconds of toasting spices in Step 7 make an enormous difference. It transforms the spices from flat to vibrant and aromatic.
2. Use Fresh Pumpkin When Possible: While canned works in a pinch, fresh pumpkin gives this cinnamon pumpkin soup a cleaner, brighter flavor. The extra 10 minutes of prep is worth it.
3. Cool Before Blending: Hot soup expands in a blender and can explode. Always let it cool for 5 minutes and blend in small batches if using a regular blender.
4. Season in Stages: Add half the salt before cooking and the rest after blending. This helps you control the final flavor and prevents over-salting.
5. The Cream Temperature Matters: Add cream when the soup is warm but not boiling. Too much heat can cause the cream to separate and create an unpleasant texture.
