- 1 medium onion, grated or finely chopped
- 2 tbsp. oil (olive or canola oil or sauté in 2 tbs of water)
- 1 29-oz. can pumpkin puree
- 4 cups chicken or vegetable broth (substitute water if you don’t have broth)
- 1/2 c. milk (or substitute ¼ c puréed cannellini beans)
- 2 tsp. pumpkin pie spice (a mixture of cinnamon, allspice, nutmeg and ginger)
- Heat olive oil in a saucepan over medium-high heat.
- Add the onion and cook, stirring, 5 minutes or until soft.
- Your child can help with the stirring on low heat.
- Have your child stir in the pumpkin puree, chicken broth, milk, pumpkin pie spice, and salt and cook, stirring occasionally for 3 minutes or until soup simmers.
- Ladle into bowls and top as desired. Store leftover soup in an airtight container in the refrigerator for up to 3 days (freeze leftovers after 3 days).
*This soup contains a protein food group and a vegetable food group, serve with whole grain whole wheat bread for a balanced meal. See the 2019 Canada’s Food guide for more info.
NOTE: If you are using canned pumpkin, make sure it is pure pumpkin and not pumpkin pie filling (which contains sugar).
To make this pumpkin soup from scratch, you will need to make your own pumpkin puree using two small pie pumpkins, if you have squash growing in your garden, feel free to use one of those instead.
- Preheat your oven to 350 degrees F and line a baking sheet with parchment paper.
- Using a sharp knife, cut off the tops of the pumpkins and then halve them.
- Your children can use a spoon to scrape out all of the seeds and strings.
- Brush the inside of the pumpkins with oil and place face down on the baking sheet.
- Bake for 45-50 minutes or until a fork easily pierces the skin.
- Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
Prepare the soup as described above. When it has simmered, puree the soup with a hand blender.
Phraner, Erin – Behold, the Easiest Pumpkin Soup Recipe Ever
Good Housekeeping, Oct 12, 2018,
Easy Pumpkin Soup