Spiced Pumpkin Soup
Turn that Halloween pumpkin into something tasty and toasty with this creamy Spiced Pumpkin Soup, a cosy autumnal treat.
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NutritionPer Serving
- Calories83
- Fat3.2g
- Saturates1.1g
- Carbs9g
- Sugars5.9g
- Protein3.4g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Nothing says autumn quite like pumpkins, and this Spiced Pumpkin Soup is a delicious way to enjoy the vegetable of the season. It’s hearty and filling without being heavy, and at less than 100 calories per serving, there’s plenty of room for you to have a crusty wholemeal roll on the side — or even a cheese toastie if you fancy something extra cosy. We’ve added a slight Cajun kick and some smoked paprika, finished the soup off with coconut milk to give it a creamy texture, and topped it with pumpkin seeds for a nutty finish that brings the whole bowl together.
You’ll be pleased to know Pumpkin Spiced Soup is also freezer-friendly, so you can make a big batch and have it ready for busy weeknight dinners or quick lunches. Just pop it in a container in your freezer and reheat whenever you like! Scroll down the page for freezing and defrosting tips.
What diets is this Spiced Pumpkin Soup suitable for?
This Spiced Pumpkin Soup recipe is suitable for vegans and dairy-free diets. It can be made gluten-free, as long as you swap out the following ingredients for gluten-free alternatives:
- Vegetable stock cube
Remember to take extra care when you’re cooking for people with allergies. Use separate utensils, cookware, and preparation surfaces.
Do you need any special ingredients to make Spiced Pumpkin Soup?
No, this recipe doesn’t call for any special ingredients, but you will need a baking tray, a large saucepan, and a stick blender. If you don’t have these already, scroll down to see the ones we’ve linked below.
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‘Pure cosy goodness delivered in a bowl. Next time I will try adding some ginger for more warmth. A delightful bowl that tastes as good as it looks.’
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Not got a baking tray? Not to worry, you can order a set like this 
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A large saucepan like this 
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from Amazon.
How many calories are in this Spiced Pumpkin Soup?
There are just 83 calories per portion in this Spiced Pumpkin Soup, which means it falls into our Everyday Light category. These meals are all 400 calories or less, making this Spiced Pumpkin Soup perfect if you’re following a calorie-controlled diet. It also fits well with any one of the major diet plans, like Weight Watchers for instance.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight, then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 200ºC, and spray a baking tray with low-calorie cooking spray.
Step 2
Add the pumpkin to the baking tray and sprinkle over the Cajun spice mix and smoked paprika. Pop in the oven for 20 minutes. After 20 minutes, give the tray a shake, then add the onion, garlic, and red chilli. Cook for a further 20 minutes.
Step 3
Add the roasted vegetables to a large saucepan. Then add the stock cube to the boiling water, and pour into the pan, along with the coconut milk. Set the pan on a medium heat, and bring to the boil. Lower the heat and simmer for 15 minutes.
Step 4
Using a stick blender, blitz the soup until smooth. Add a little water until the soup is your desired consistency, then season with salt and pepper to taste. Serve with some pumpkin seeds and a sprinkle of smoked paprika.
What could I serve with this Spiced Pumpkin Soup?
We think that this Spiced Pumpkin Soup would go down a treat served with any one of the following:
How do you know when this Spiced Pumpkin Soup is cooked?
You’ll need to roast your veg until it’s soft, as per the recipe instructions. This should take around an hour in total. Then, using the stick blender, you can blitz your soup until it’s as smooth as you like. And if you prefer a few lumps, that’s fine too!
Here in the UK, standard advice is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep you and whoever it is you’re cooking for safe.
How long can you keep this Spiced Pumpkin Soup in the fridge?
Once you’ve served your Spiced Pumpkin Soup, ideally you should eat it within 4 hours.
If you do allow any leftovers to cool, make sure to refrigerate in a container with a lid, and chill. You can keep leftovers of Spiced Pumpkin Soup in the fridge for approximately 3 days or so.
Can I freeze this Spiced Pumpkin Soup?
Yes, you can! This recipe can be frozen, just remember to do the following;
- Freeze it as soon as it’s cold enough.
- Use a container or bag that’s suitable for freezing.
- Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Spiced Pumpkin Soup?
From chilled: Place in a microwave-proof container with loosely fitting lid, and heat for 4-7 minutes — until piping hot.
From frozen: Allow to defrost, then heat covered in the microwave for 3-5 minutes. Give it a good stir. Cook for a further 5-7 minutes — until piping hot.
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Spiced Pumpkin Soup
Turn that Halloween pumpkin into something tasty and toasty with this creamy Spiced Pumpkin Soup, a cosy autumnal treat.
-
Prep Time
10 MINS
-
Cook Time
1 HR
- KCals 83
- Carbs 9G
Instructions
- Preheat the oven to 200ºC, and spray a baking tray with low-calorie cooking spray.
- Add the pumpkin to the baking tray and sprinkle over the Cajun spice mix and smoked paprika. Pop in the oven for 20 minutes. After 20 minutes, give the tray a shake, then add the onion, garlic, and red chilli. Cook for a further 20 minutes.
- Add the roasted vegetables to a large saucepan. Then add the stock cube to the boiling water, and pour into the pan, along with the coconut milk. Set the pan on a medium heat, and bring to the boil. Lower the heat and simmer for 15 minutes.
- Using a stick blender, blitz the soup until smooth. Add a little water until the soup is your desired consistency, then season with salt and pepper to taste. Serve with some pumpkin seeds and a sprinkle of smoked paprika.
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8 comments
See what others have to say
SaraMonday 20th October 2025
What if you cannot do spicy food? I love smoked paprika. I love the idea of something extra but I don’t know what that would be?
HollyThursday 23rd October 2025
Hey Sara, you can omit the chilli in this soup if you prefer the soup will still be tasty without it it will just have more of a smoky flavour from the paprika. Hope that helps!
JuliaSunday 19th October 2025
I really don’t like coconut milk, what could I use as a substitute?
HollyThursday 23rd October 2025
Hey Julia, you could add a little extra stock then once the soup has simmered stir through some Greek yoghurt for creaminess then blitz until smooth, hope that helps!
AngelaThursday 16th October 2025
Hi. Is it coconut milk or alpro coconut drink in the recipe? Thanks.
HollyThursday 23rd October 2025
Hey Angela, this recipe uses coconut milk in a carton like Alpro or other brands. Hope that helps!
CathyTuesday 14th October 2025
I’m allergic to coconut, is there an alternative I could use instead?
HollyThursday 23rd October 2025
Hey Cathy, you could add a little extra stock then once the soup has simmered stir through some Greek yoghurt for creaminess, hope that helps!
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