This Healing Pumpkin Soup is made with canned pumpkin, carrots, mushrooms, and coconut milk for a cozy, nourishing bowl that’s naturally dairy-free, pantry-friendly, and freezer-friendly.
Pumpkin Soup with Canned Pumpkin
When the weather gets chilly, my daughter Karina makes this cozy Pumpkin Ginger Coconut Soup on repeat. She usually eats dairy-free and gluten-free, and this recipe fits her lifestyle perfectly. It’s creamy without any cream, comforting yet light, and made from wholesome pantry ingredients like canned pumpkin, carrots, and coconut milk. Fresh ginger adds a healing warmth, while mushrooms give it a subtle earthy depth. It’s budget-friendly, nourishing, and so delicious that I knew I had to share it with you. If you prefer a version made with fresh pumpkin, try my Pumpkin Soup with Greek Yogurt. And if you love cozy meals like this, you can find more healthy soup recipes here.
Why This Easy Pumpkin Soup Recipe Works
This soup is one of those simple, feel-good recipes that prove you don’t need much to make something special. Using pantry staples like canned pumpkin, and coconut milk, it comes together in under 30 minutes, it’s budget-friendly and freezes well for easy meal prep.
- Pantry-Friendly & Budget-Friendly: Made with canned pumpkin, carrots, and coconut milk (or coconut milk powder), this recipe relies on simple staples you probably already have on hand.
- Smart Shortcut: Karina often uses powdered coconut milk so there’s no waste from leftover cans — it dissolves beautifully and works just as well as canned.
- Naturally Dairy- and Gluten-Free: Creamy without any cream, this soup fits a variety of dietary needs while staying rich and satisfying.
- Healing & Nourishing: Fresh ginger adds warmth and anti-inflammatory benefits, while mushrooms lend a subtle earthy flavor.
- Freezer-Friendly & Family-Tested: Perfect for meal prep, it freezes and reheats beautifully — Karina makes it on repeat all winter long and freezes it for later.
Ingredients You’ll Need
Here are all the ingredients for this easy pumpkin soup. See the recipe card below for the exact measurements.
- Canned Pumpkin requires no prep besides opening the can!
- Aromatics: No need to finely chop the onion or garlic because you’ll puree everything at the end.
- Other Vegetables: Baby bella mushrooms and carrots
- Broth: Use water and vegetable bouillon cubes, like Maggi, for a vegetarian broth. Chicken bouillon also works.
- Ginger: Start with 1 tablespoon of ginger. If you like it extra gingery, like I do, double the amount.
- Coconut: Use coconut milk powder or canned coconut milk.
- Garnish: Toasted pumpkin seeds or pepitas are optional but add a nice crunch.
How to Make Pumpkin Ginger Coconut Soup
Pureeing the vegetables at the end makes this pumpkin soup creamy without adding any cream or dairy. See the recipe card at the bottom for printable directions.
- Soften the Veggies: Bring the water to a boil, then add the onions, garlic, mushrooms, and carrots. Simmer the covered pot until the vegetables are tender, then add the pumpkin and coconut and continue simmering for 10 additional minutes.
- Puree the Soup: If you can easily pierce the carrots with a fork, they’re done. Add the ginger, then blend with an immersion blender.
- How to Serve: Garnish each bowl with more coconut milk and pepitas if desired.
Variations
- Replace the canned pumpkin with a homemade or canned winter squash puree, such as butternut, acorn, kabocha, or delicata squash. See my homemade pumpkin puree if you prefer to make this with fresh.
- Vegetable Options: Red onion and white button mushrooms also work.
- Broth: Swap water and bouillon for vegetable or chicken broth and adjust salt, to taste.
- Vegan Pumpkin Soup: Double check that your vegetable bouillon is vegan, or use a vegan broth.
- Add some herbs, like sage, rosemary, or thyme.
Serving Suggestions
Storage
- Refrigerate leftover soup for up to 5 days.
- Freezer: I love to freeze half of this pumpkin ginger coconut soup for later since it reheats so well. Store it in airtight containers in the freezer for up to 3 months. Make sure to leave a little space at the top because the liquid will expand once frozen.
- Tight on space? Freeze the soup in quart-sized ziplock bags and lay them flat in the freezer. These Souper Cubes are another good option.
- Reheat: Thaw the soup in the refrigerator overnight, then reheat it in a pot on the stove or in the microwave. If it’s thicker than you prefer, add a splash of water or coconut milk to thin it out.
More Cozy Soups You’ll Love
For more fall soup ideas, check out these five healthy soup recipes to inspire your next meal!
Yield: servings
Serving Size: 1 ½ cups
- 1 cup canned pureed pumpkin, or any winter squash
- 1 large white onion, peeled and chopped large chunks
- 4 peeled garlic cloves
- 8 ounce package baby bella mushrooms, quartered (about 7)
- 2 medium carrots, peeled and chopped to 1/2-inch slices
- 2 large vegetable bouillon cubes, or chicken bouillon (such as Maggie)
- 1 tablespoon freshly grated ginger, I like it gingery so I’ll double it
- 5 cups water
- 3 tablespoons coconut powder , or canned coconut milk, plus optional more for topping
- Optional, toasted pumpkin seeds or pepitas, for garnish
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In a large pot, bring 5 cups of water to boil then add in onions, garlic, mushrooms, and carrots. Cover and cook until veggies are tender, about 15 minutes.
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Add the pumpkin puree and coconut powder or canned coconut milk. Let simmer on low for 10 more minutes.
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Once the carrots are soft enough that a fork can pierce through easily, add the grated ginger, then blend all ingredients with an immersion blender until creamy. (If you don’t have an immersion blender, use a regular blender, in batches)
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Serve and garnish with more coconut milk if desired, and optional toasted pumpkin seeds or pepitas.
Last Step:
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Variations: Any squash puree works well with this recipe. Besides canned pumpkin, you can also use canned butternut or sweet potatoes. If you want to use fresh puree, you can also use acorn squash, kabocha squash, or delicata.
Freezer friendly! I love freezing half and saving the rest for later.
See more tips and variations in the post above.
Serving: 1 ½ cups, Calories: 62.5 kcal, Carbohydrates: 9 g, Protein: 3 g, Fat: 2.5 g, Saturated Fat: 2 g, Sodium: 721 mg, Fiber: 2.5 g, Sugar: 4 g
FAQ
First, use a spoon to peel off the ginger’s skin. This step is optional because the skin is edible. To grate it, rub the ginger root on a microplane. You can either do this over a cutting board to measure out 1 tablespoon or directly over the soup pot if you prefer to eyeball it. (You can also use ginger paste to save time).
Immersion blenders, also called stick blenders, are extremely convenient for pureeing soups. However, if you don’t own one, a regular blender will do. Here are a couple of tips: 1. Do it in batches to ensure you don’t overfill the pitcher. 2. Place the lid on the blender, remove the clear plastic cap, and cover it with a dish towel so steam can escape. Once blended, pour the soup into another pot or large bowl and repeat with the remaining soup.
