Autumn Spice Pumpkin Soup

Ingredients

• 30 ml (2 tablespoons)oil
• 240 ml (1 cup), dicedonion
• 30 ml (2 tablespoons), mincedfresh ginger
• 1.08 litres (4½ cups)chicken stock
• 2 cans, 425 g (15 oz) eachpureed pumpkin
• 240 ml (1 cup)apple cider or apple juice
• 1Granny Smith apple, peeled, cored and chopped
• 60 ml (¼ cup)maple syrup
• 5 ml (1 teaspoon)vanilla
• 2bay leaves
• 10 ml (2 teaspoons)cinnamon
• 5 ml (1 teaspoon)thyme
• 2.5 ml (½ teaspoon)white pepper (or black pepper)
• 2.5 ml (½ teaspoon)nutmeg
• 1.25 ml (¼ teaspoon)salt
• 0.6 ml (⅛ teaspoon)ground cloves
• 180 ml (¾ cup)whipping cream
• To tastewhipping cream or sour cream, for garnish
• To tastepumpkin seeds, for garnish
• To tastepomegranate seeds, for garnish

Instructions

1. 1

   Soften the onion

   Heat the oil in a large pot and sauté the diced onion until translucent. Add the minced ginger and cook for a further 30 seconds.

2. 2

   Simmer the soup

   Add the chicken stock, pumpkin, cider or juice, apple, maple syrup, vanilla, bay leaves, cinnamon, thyme, pepper, nutmeg, salt and cloves. Bring to a simmer, cover and cook over low heat for about 45 minutes.

3. 3

   Blend until smooth

   Remove the bay leaves, stir in the 180 ml of whipping cream and purée with a hand blender, or blend in batches in a standing blender.

4. 4

   Garnish and serve

   Ladle into bowls and finish with whipping cream or sour cream, fresh thyme, pomegranate seeds and pumpkin seeds.

What is autumn spice pumpkin soup?

Pumpkin soup is a familiar autumn dish in many places, while the cinnamon, nutmeg and cloves here give it a sweet, pie-like aroma. This version pairs pumpkin with apple, ginger and maple syrup, then smooths everything out with cream.

The result is a savoury soup with a gently sweet edge rather than a dessert. A tart Granny Smith apple and a final scattering of seeds help balance the rich, smooth base.

Nutrition and macros by portion

The nutrition label shows one serving as written: 170 calories, 3g protein, 21g carbs, 10g fat.

Pumpkin, apple and maple syrup provide most of the carbohydrates, while the oil and whipping cream contribute much of the fat. The chicken stock and cream add some protein, though this soup is not especially protein-rich; serve it with beans, lentils or another protein-rich side to make the meal more balanced.

Build the flavour in stages

Onion first: sauté it in the oil until translucent so it softens before the liquid goes in. The brief cooking of the ginger afterwards releases its fragrance without letting it catch.

Spices next: cinnamon, nutmeg and cloves create the pie-like character, while thyme and pepper keep the flavour savoury. The apple and maple syrup add sweetness and contrast; use either cider or apple juice as listed.

Let the apple soften

The chopped apple simmers with the pumpkin and stock for about 45 minutes, giving it time to become tender enough to blend smoothly. Keep the pot covered and the heat low, with only a gentle simmer.

If the soup begins bubbling vigorously, lower the heat. A quiet simmer helps prevent the bottom from catching while the flavours mingle.

Blend carefully

Remove both bay leaves before blending; they add aroma during cooking but should not be puréed into the soup. Blend until the apple and onion are no longer in pieces and the texture is even.

For a standing blender, work in batches and follow its instructions for hot liquids. Leave room for steam to escape as directed by the blender manufacturer.

Finish for a smooth texture

The whipping cream goes in after simmering, just before blending, to enrich the soup and soften the spice. Once blended, look for a uniform, velvety texture.

Adjust the thickness at the table with a little extra stock if needed, or keep it as made for a fuller bowl. Add any garnish after ladling so the seeds retain their crunch.

Serve with contrasting toppings

A swirl of whipping cream makes the finish richer, while sour cream adds a tangier contrast. Pomegranate seeds bring juicy tartness, and pumpkin seeds add crunch.

Serve as a starter or pair a bowl with crusty bread and a simple green salad for a more substantial meal. Fresh thyme makes a fragrant final touch.

Recipe notes & tips

• Dice the onion and apple into small pieces so they soften readily during the simmer.
• Keep the heat low once the soup reaches a simmer and stir occasionally to check that it is not catching.
• Remove the bay leaves before blending.
• Blend hot soup in batches if using a standing blender, following its instructions for hot liquids.
• Add the garnish to each bowl just before serving to keep the pumpkin seeds crisp.

Variations

• Use black pepper: swap it for the white pepper if that is what you have to hand.
• Choose apple juice: use it in place of cider for the same measured amount.
• Add a tangy finish: garnish with sour cream instead of whipping cream.
• Boost the crunch: scatter extra pumpkin seeds over each bowl just before serving.
• Adjust the sweetness: use a little less maple syrup for a less sweet finish.

Common mistakes to avoid

• Boiling hard: keep the soup at a gentle simmer so it cooks steadily without catching on the bottom.
• Leaving in the bay leaves: remove both before blending for a smooth soup.
• Blending all at once: hot soup can expand in a blender, so work in batches and follow the appliance instructions.
• Adding garnish too early: spoon the cream and seeds onto bowls just before serving to keep their texture.
• Expecting the spices to taste like dessert: thyme, pepper and stock keep this a savoury soup, so taste the finished bowl before adding extra sweetener.

How to store

Cool leftovers and refrigerate in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally, until hot; avoid a vigorous boil. Add fresh garnishes when serving.

Frequently asked questions