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Deliciously healthy fresh pumpkin soup

white bowl with healthy pumpkin soup with sliced scallions and fresh parsley.

Deliciously healthy fresh pumpkin soup needs just one pot and 10 easy ingredients. Learn how to safely and quickly cut your pumpkin so you can get to soup time even quicker.


Units Scale
  • 1 small pumpkin, diced (see instructions in post)
  • 1 medium yellow onion, diced
  • 2 medium carrots, diced
  • 2 stalks of celery, diced
  • 3 cloves garlic, pressed or minced
  • 2 tsp. ground cumin
  • 1 tsp. smoked or regular paprika
  • 6 cups vegetable broth
  • 2 Tbsp. tomato paste
  • 4 cups brown, pinto, borlotti or other beans of your choice
  • 4 scallions (green onions) thinly sliced for garnish


  1. Heat a medium soup or stew pot over medium heat. Add the onions, carrots and celery and sauté the veggies for 5 minutes until they start to soften.
  2. Add the garlic, cumin and paprika and stir for 30 seconds.
  3. Add the vegetable broth and tomato paste and stir to mix in the tomato paste.
  4. Add the pumpkin and beans and stir everything together.
  5. Cover and simmer the stew for about 25-30 minutes until the pumpkin is tender. If you want to make the soup a bit thicker, use a wooden spoon to mash some of the pumpkin as it cooks.
  6. Serve in individual bowls and garnish with sliced scallions or even chopped parsley.


  • Nutritional information is based on a small, fresh pumpkin for this recipe.
  • You can use a large can of pumpkin for this recipe; however, do not use pumpkin puree unless you want a super creamy soup.
  • I used canned brown beans for this recipe, but you can use any you have on hand including pinto beans. Even white or black beans would be great here. Chickpeas would be a bit chunky, but in a pinch – they’re always great.

Keywords: healthy pumpkin soup