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2 bowls of pumpkin potato soup with small dishes of chili flakes and black pepper in the background.
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5 from 5 votes

Creamy Pumpkin Potato Soup

Make some thick and creamy pumpkin potato soup from scratch in just 30 minutes! This luscious one pot soup also happens to be vegan and gluten-free. Plus, all you need is 5 simple wholesome ingredients.
Course Main Course, Side Dish
Cuisine American
Diet Gluten Free, Halal, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings
Calories 95kcal
Author Meesha


  • 1 medium yellow onion diced
  • 4 cloves garlic minced
  • 18 oz fresh pumpkin diced *
  • 2 medium potato peeled and diced (about 14oz/400g) **
  • 4 cups vegetable broth
  • salt and pepper to taste


  • In a large Dutch oven or soup pot, heat up a tablespoon or so of neutral oil on medium high heat. Once pot is heated, add in onion and saute for 3-4 minutes until translucent.
    1 medium yellow onion
  • Next, toss in garlic and saute for another 1 minute until fragrant.
    4 cloves garlic
  • Place in the rest of the ingredients. Bring mixture to a boil, then lower heat to a gentle simmer. Cook for 10-15 minutes, or until both potato and pumpkin cubes have softened.
    18 oz fresh pumpkin, 2 medium potato, 4 cups vegetable broth
  • Remove from heat and puree the soup either by using an immersion blender, or in a blender. Season soup with salt and pepper before serving.
    salt and pepper


*Pumpkin - Use sweet varieties like sugar pumpkin or kabocha squash. You can also use a can of pumpkin puree instead. If using puree, add it in during the last few minutes of cooking potato. 
**Potatoes - Highly recommend using the starchy varieties like Yukon Gold or russet potatoes to make this soup extra creamy.
Oil-free - Use ¼ cup of broth or water to saute your onion and garlic instead of oil. 
Helpful tips 
  • Use a sharp knife to chop your veggies, especially for dicing your pumpkin. For a more detailed instructions on how to cut pumpkin the right way, I recommend checking out this post on "how to cut a pumpkin" by Green Healthy Cooking.
  • Dice pumpkin and potato into fairly equal cubes so that they cook at the same time.
  • Remember to use a large enough pot to ensure that your soup do not boil over and create a mess. I am using a 5.5qt Dutch oven.
  • If you are using a blender to puree your soup, let it cool down slightly before blending. Or not, the heat might cause blender's lid to explode off while blending.
Storing - Leftover soup can be refrigerated for up to a week. It is also freezable too, and can be frozen for up to 3 months. Portion soup out into individual containers before freezing so you will only be taking out what you need.

Reheating - To reheat from frozen, let soup defrost overnight in the fridge, or on countertop for a few hours. You can then proceed on heating it on stove. For a quicker version, simply thaw soup using your microwave oven's "defrost" function, then heat it in 30 seconds interval until it is thoroughly warmed.


Calories: 95kcal | Carbohydrates: 22g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 633mg | Potassium: 623mg | Fiber: 2g | Sugar: 5g | Vitamin A: 7576IU | Vitamin C: 24mg | Calcium: 34mg | Iron: 1mg