When the weather turns crisp in Canada and the USA, there’s nothing more comforting than a creamy pumpkin soup that’s simple, budget-friendly, and weeknight-ready. This version is adapted from my YouTube video. The texture turns out velvety—not thin—and the seasoning is perfectly balanced. You’ll sweat onions in butter (no browning), simmer fresh pumpkin in unsalted vegetable stock, and blend to a silky finish. Add a splash of cream if you like, or keep it dairy-light; either way, it’s a classic fall soup recipe you can rely on.

Why You’ll Love It

Right Texture, Every Time: The 2:1 ratio of pumpkin to liquid (by weight: ~2–2.5 kg pumpkin to 2 L stock) yields a naturally velvety soup—no starchy thickeners required.
Balanced Seasoning: Starting salt at 15–18 g total (for unsalted stock) prevents overseasoning as the soup reduces slightly.
Flexible & Family-Friendly: Finish with cream for extra richness, or keep it light. It’s naturally vegetarian and easy to make dairy-free.
Meal-Prep Friendly: Refrigerates beautifully for 3–4 days and freezes well for up to 2 months—ideal for busy fall weeks.
Pantry + Market Staples: Pumpkin (or butternut), onions, stock, pepper, butter—simple ingredients available everywhere in North America.

Ingredients (Serves 6)

Pumpkin (or butternut squash), 2–2.5 kg whole weight, peeled, seeded, cut in chunks
- Yields roughly 1.4–1.8 kg of flesh after trimming
Unsalted vegetable stock, 2 liters (about 8 cups)
Onions, 3 medium, thinly sliced
Unsalted butter, 50 g (about 3 ½ Tbsp)
Fine salt, 15–18 g total to start (about 2 ½–3 tsp; adjust to taste at the end)
Freshly ground black pepper, 2–4 g (about 1–1 ½ tsp, to taste)
Optional for finishing: 100–150 ml heavy cream (about ⅖–⅔ cup)

Chef’s note: If your stock is already salted, start with no added salt, blend, then season at the end.

Step-by-Step Instructions

1) Prep the vegetables

Split the pumpkin, scoop seeds (save for roasting if you like), peel, and cut into medium chunks.
Peel and thinly slice the onions.

2) Sweat the onions (no color)

In a large pan, melt 50 g butter over medium heat.
Add onions and cook 5–7 minutes, stirring often, until translucent but not browned. This keeps flavors sweet and clean (no bitterness).

3) Simmer

Transfer onions to a large pot. Add pumpkin chunks.
Pour in 2 L unsalted vegetable stock.
Add 15–18 g fine salt and 2–4 g black pepper (or start light and adjust later).
Bring to a boil, then simmer uncovered for 25–30 minutes, until pumpkin is very tender. (Uncovered helps steam escape and concentrates flavor slightly without overshooting salt.)

4) Blend & finish

Remove from heat. Blend with an immersion blender until completely smooth.
Taste and adjust seasoning: add a pinch of salt or pepper if needed.
For a richer mouthfeel, stir in 100–150 ml cream.
If you prefer extra-thick soup, simmer a few minutes more to reduce slightly—stir frequently.

Texture & Seasoning: What “Right” Looks Like

Texture: The soup should coat the back of a spoon with a gentle, luxurious sheen—not watery, not gloopy.
Salt: You should perceive seasoning as savory support, never sharp or dominant. Because puree amplifies flavor, a little salt goes a long way.
Pepper: 1 tsp is mild and family-friendly; 1 ½ tsp is pleasantly peppery.

Tips & Tricks

Roast the seeds: Rinse, pat dry, toss with a little oil and salt, and roast at 160°C / 325°F for 12–18 minutes. They make a crunchy garnish.
Get ahead: Cube pumpkin on a weekend; it keeps 2–3 days refrigerated in an airtight container.
Ultra-silky finish: After blending, pass the soup through a fine chinois—restaurant-smooth texture for special dinners.
No immersion blender? Blend in batches in a countertop blender (vent the lid and cover with a towel).
Make it dairy-free: Swap butter for olive oil and skip the cream (or use coconut cream for a subtle twist).
Thickness rescue: If you accidentally added too much stock, you can simmer to reduce or whisk in a touch of beurre manié to adjust body neatly.

Substitutions & Variations

Butternut squash: Excellent one-to-one swap for pumpkin—naturally sweet and silky.
Sweet potatoes: Replace up to ⅓ of the pumpkin for a sweeter profile.
Aromatics: Add 1–2 garlic cloves with the onions; or stir in a pinch of nutmeg at the end.
Dairy-free richness: Finish with 2 Tbsp olive oil or a small knob of dairy-free butter.
Herb finish: Swirl in chopped chives or parsley right before serving.
Protein add-ins: Top with crisp pancetta or roasted chickpeas for texture.

What to Serve with Pumpkin Soup

Homemade croutons for crunch (see your recipe: Croutons maison).
Garlic bread with your Homemade Garlic Butter—a perfect cozy pairing.
A bright side salad with Caesar Dressing without Mayonnaise to balance the soup’s creaminess.
Planning a simple fall menu? Browse your 30-Minute Recipes for quick mains that complement this starter.
For a classic French soup night, pair with French Onion Soup (Gratinée) (FR) or a rustic Cabbage Soup (FR).

Storage & Reheating

Fridge: 3–4 days in an airtight container.
Freezer: Up to 2 months. Thaw overnight in the fridge.
Reheat: Medium-low on the stovetop; add a splash of stock or water if it thickens in the fridge. Adjust salt/pepper after reheating.

FAQ (Canada & USA Kitchen Questions)

Can I use canned pumpkin?
Yes—use 100% pure pumpkin puree (not pie filling). For this batch, start with 4–5 cups canned pumpkin and adjust liquid slowly to reach your ideal thickness. Season at the end.

My soup is too thin—what now?
Simmer gently, uncovered, for 5–10 minutes, stirring often. Or whisk in ½–1 Tbsp total beurre manié (equal parts butter & flour) and cook 2–3 minutes.

Can I make it dairy-free?
Absolutely. Use olive oil instead of butter and skip the cream (or finish with coconut cream). Season thoughtfully—fat carries flavor.

How salty should it be?
Start at 15–18 g for unsalted stock. If your stock has sodium, start with no added salt; blend and season to taste at the end.

Is this good for meal prep?
Yes—this is a perfect make-ahead fall soup. It reheats well for weekday lunches and cozy weeknight dinners across Quebec, Ontario, and U.S. states with chilly seasons.

Can I use butternut squash instead of pumpkin?
Yes—1:1. Butternut is sweet and silky; many Canadian grocery stores carry it year-round.

Troubleshooting: How to Nail It Like a Pro

Too bland? Add ½ tsp salt, blend, taste. A small squeeze of lemon can brighten sweetness without making it sour.
Too thick? Whisk in hot stock ¼ cup at a time.
Grainy texture? Blend longer—pumpkin fibers need time to fully break down.
Dull color? A tiny pinch of turmeric can warm the hue (sparingly).
Want restaurant shine? Finish with a small knob of cold butter or a drizzle of good olive oil right before serving.