Spicy Southwest Pumpkin Soup

Zesty Rich Pumpkin Soup that is also light and healthy!Most pumpkin soup recipes are loaded with cream, but this Spicy Pumpkin Soup is a healthy soup recipe, bold and rich with southwest flavor. It can easily be made gluten free and/or vegan, and is a comfort to the soul.

Southwest Pumpkin Soup Recipe | ASpicyPerspective.com #soup #pumpkin

Life has many high points, but here and there we stumble into dark valleys, filled with trials and defeat.

It’s human nature to not want to think about hard times. When they come, we feel alone, believing that everyone has it easy. Everyone except for us.

Spicy Pumpkin Soup Recipe | ASpicyPerspective.com #soup #pumpkin

Learning to walk through the hard times with grace, is like planting a seed of maturity and true joy in your life. Weathering the hard times well, builds a deeper appreciation for the little blessings along the way.

The most valuable life lessons aren’t learned while we are winning, but as we fall on our faces.

How to make Pumpkin Soup  | ASpicyPerspective.com #soup #pumpkin

To walk through trials with grace and confidence, trains us to be grateful, to bounce back faster, and to not repeat previous mistakes.

How to make Pumpkin Soup Recipe | ASpicyPerspective.com #soup #pumpkin

What does this have to do with soup?

How to make Southwest Pumpkin Soup Recipe | ASpicyPerspective.com #soup #pumpkin

Soup, my friends, is healing. It quiets your soul and relaxes your body.

A good bowl of soup can be as comforting as a silent prayer.

A warm blanket.

A letter from a friend.

Toasted Pepitas and Onions

Often, it’s the little things, that help us get through the big things. I’ve had moments when it felt like a hearty bowl of soup, was the only thing I had going for me.

Yet learning to appreciate small comforts in the humble moments of life, makes the high points so much more memorable.

Vegan Pumpkin Soup Recipe | ASpicyPerspective.com #soup #pumpkin

I love this particular pumpkin soup recipe because it’s rich and zesty with deep earthy undertones. Strong southwest flavors of onion, garlic, jalapeno, cumin, and oregano mingle with the savory-sweet pumpkin, to create a rustic soup, hearty enough to be a stand-alone meal.

Healthy Soup Recipe | ASpicyPerspective.com #soup #pumpkin

Plus it happens to be a healthy pumpkin soup recipe. This spicy pumpkin soup could be made gluten-free and vegan, without lacking any flavor. Adding pureed white beans, creates a creamy texture and thickness in this pumpkin soup recipe, without the addition of cream.

Each bowl of spicy pumpkin soup is sprinkled with crunchy toasted pepitas and french fried onions, for contrast in texture.

Gluten Free Pumpkin Soup Recipe | ASpicyPerspective.com #soup #pumpkin

A hearty bowl of pumpkin soup will certainly lift your spirits.


Yield: 8 servings

Prep Time: 20 minutes

Cook Time: 30 minutes

Spicy Pumpkin Soup Recipe


For the Spicy Pumpkin Soup:

  • 1 tablespoon oil
  • 1 large onion, peeled and chopped
  • 5 cloves garlic, peeled and chopped
  • 1 jalapeno, seeded and chopped
  • 1 1/2 tablespoons ground cumin
  • 1 1/2 tablespoons dried oregano
  • 1 1/2 teaspoons salt
  • 8 cups vegetable stock
  • 29 ounces can pure pumpkin puree
  • 15 ounces can white beans, drained
  • 2 tablespoons red wine vinegar
  • 2 tablespoons honey

For the Toasted Pepita Topping:


  1. Place a large sauce pot over medium-high heat. Add the oil, onion, garlic and jalapenos. Saute for 3-5 minutes until soft. Stir in the cumin, oregano and salt. Saute another 2 minutes.
  2. Add the stock, pumpkin puree and beans to the pot. Simmer for 20 minutes, uncovered. Then add the vinegar and honey and simmer another 3-5 minutes.
  3. Use an immersion blender to puree the soup until smooth. *You can also use a regular blender, but be careful! Open the vent in the lid and place a towel over it to protect from hot splashing liquid.
  4. Preheat the oven to 400 degrees F. Spread the pepitas and onions out on a baking sheet. Sprinkle with a dash or two of cayenne pepper and a little salt. Toast for 3-4 minutes.
  5. Serve the soup warm, sprinkled with toasted pepitas and onions.

For more inspiring soup recipes visit my Simmering Soups Pinterest Board.

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118 Responses to “Spicy Southwest Pumpkin Soup”

  1. #
    Brian @ A Thought For Food — October 1, 2012 @ 6:20 am

    What a gorgeous soup! I love the kick!


    • Francine — February 3rd, 2015 @ 4:27 pm

      I love this soup! Instead of french fried onions and pumpkin seeds (I am gluten free) I used some sauteed kale garlic and sesame seeds and it was incredible! It is a good antioxidant winter soup. No colds or flu this winter! Yum!


  2. #
    Jeanette — October 1, 2012 @ 6:49 am

    Beautifully written Sommer – I so agree. Growth only comes through trials and tough times, but when we come out the other end, it’s all so good. This soup looks incredible – the perfect bowl of comfort to get anyone through a tough time.


  3. #
    Kiersten @ Oh My Veggies — October 1, 2012 @ 7:02 am

    As if this pumpkin soup recipe wasn’t good enough, you went and topped it with French fried onions. Which pretty much means that I have to make this immediately.


  4. #
    MIss @ Miss in the Kitchen — October 1, 2012 @ 7:50 am

    I’ve never had pumpkin soup but I’d sure like to start with this one!


  5. #
    Carolyn — October 1, 2012 @ 7:54 am

    This is my kinda soup, kid. Honestly, love the southwest flavours. I have to make this. and I am sharing on my FB page!


  6. #
    Alison @ Ingredients, Inc. — October 1, 2012 @ 7:55 am

    sounds great to mix southwestern and pumpkin! Love that


  7. #
    Paula - bell'alimento — October 1, 2012 @ 8:49 am

    I am SO ready for soup season! Bring it on!


  8. #
    Cécy — October 1, 2012 @ 9:01 am

    I love the addition of beans to it for proteins. What a good idea. It just needs some good crusty bread to make dinner. Well what a perfect way to use the little Sunshine Pumpkin I got at the market the other day and the jalapenos the neighbor gave us. Thanks Summer! You just made this week’s dinner planning easier :)


  9. #
    Courtney @ Bake. Eat. Repeat. — October 1, 2012 @ 9:21 am

    So true. The women (and men!) I look up to the most are those that have faced difficulty with extraordinary grace, faith, and perseverance. They are those that have continued to pursue joy in the midst of pain and suffering. I hope when faced with the same struggles I can have half the faith and trust these women had. And I hope when it comes down to it, I’ll have soup too…soup always helps. :)


  10. #
    Cassie — October 1, 2012 @ 9:31 am

    Oh Sommer, this is amazing! I love the flavors and those crunchy onions…they remind me of my mom!


  11. #
    claire @ the realistic nutritionist — October 1, 2012 @ 9:33 am

    I love love love that you made this spicy!!


  12. #
    Terese — October 1, 2012 @ 12:34 pm

    VEGAN!! Yay, Sommer!! Thank you!! Can’t wait to try this one!


  13. #
    Julia {The Roasted Root} — October 1, 2012 @ 12:40 pm

    Soup is probably my favorite thing in the world to eat. Even during summer! I love that fall is bringing all sorts of great produce to put into warm, comforting soup. I’ve never had pumpkin soup and LOVE that this is a savory pumpkin recipe! Thick soups with great flavor are lots of fun and pairing it with a thick slice of bread (and some crispy yums on top) sounds perfect. Lookin great!


  14. #
    Colette JFF ! — October 1, 2012 @ 1:42 pm

    Love the southwestern flavours, very fresh!


  15. #
    Loretta E — October 1, 2012 @ 1:44 pm

    This sounds incredible! I love that you gave it a little extra kick!


  16. #
    Anita at Hungry Couple — October 1, 2012 @ 2:02 pm

    Absolutely stunning! Give me some crusty bread (I’m not gluten free) and a huge bowl of this soup and I’ll be happy!


  17. #
    Bonnie K — October 1, 2012 @ 2:07 pm

    I’m a big fan of pumpkin; so, this soup is definitely something I would eat.


  18. #
    Belinda @zomppa — October 1, 2012 @ 6:14 pm

    Love the kick in this! You know it’s fall when it’s pumpkin soup time!


  19. #
    Russell van Kraayenburg — October 1, 2012 @ 5:36 pm

    Yummy!!!!!!!!!!!! In case my exclamation mark didn’t adequately explain how I feel about this recipe, yum! Loving this.


  20. #
    kale — October 1, 2012 @ 6:45 pm

    one of the photos i swear (keep in mind it was at a glance) looked to me like a stream of white and i thought, “gasp! a healthy soup was claimed! vegan, even! what white substance could be going into this soup?” …. then i realized it is an immersion blender. hee! lovely recipe, through and through. :)


  21. #
    leslie — October 1, 2012 @ 7:16 pm

    Yep…Soup is like a blanket!!!! Love it!


  22. #
    Eileen — October 1, 2012 @ 7:39 pm

    I love this recipe because it is so healthy. Must try soon!


  23. #
    Laura (Tutti Dolci) — October 1, 2012 @ 8:35 pm

    A beautiful post and a scrumptious soup, Sommer! You’re so right – soup is soul food.


  24. #
    Chung-Ah | Damn Delicious — October 1, 2012 @ 10:10 pm

    Even though it’s 90+ degrees out here, I totally want to dive in this soup right now!


  25. #
    Angie@Angie's Recipes — October 1, 2012 @ 10:37 pm

    Such a warming and lovely soup, perfect for autumn!


  26. #
    marla — October 2, 2012 @ 6:47 am

    LOVE the Southwest twist in your pumpkin soup!


  27. #
    Amanda — October 2, 2012 @ 11:13 am

    This looks awesome but I just wanted to point out that French fried onions have gluten in them so be sure to leave those off if serving to any celiac guests :)


  28. #
    Kathy - Panini Happy — October 2, 2012 @ 11:57 am

    You’re making me wish I had this pumpkin soup for lunch today instead of the pasta salad I’ve got packed. :-) Love the southwest flavors!


  29. #
    jennifurla — October 2, 2012 @ 1:18 pm

    I’m loving this whole post, have a spare bowl friend?


  30. #
    Shut Up & Cook — October 2, 2012 @ 7:20 pm

    Soup is indeed so healing…and just about any soup that has a white bean puree in it is a massive success. Couple that with fall, heavy sweaters, big red wines, and a cute pair of boots and I might just be ready to say goodbye to summer.


  31. #
    Tara @ Unsophisticook — October 2, 2012 @ 9:28 pm

    I first had pumpkin soup in Jamaica, and I fell in love with it. Can’t wait to try your version!


  32. #
    Kiran @ KiranTarun.com — October 2, 2012 @ 11:14 pm

    Love the twist of using beans to add creaminess! Yum :)


  33. #
    Sanjeeta kk — October 3, 2012 @ 2:45 am

    Very true, Sommer that ‘learning to appreciate small comforts in the humble moments of life, makes the high points so much more memorable’. I love how much filling, healthy and colorful this pumpkin soup look. I am sure this could be a wholemeal in itself.


  34. #
    Elizabeth @Food Ramblings — October 3, 2012 @ 5:22 pm

    what a great combo of ingredients!!


  35. #
    sweetsugarbelle — October 4, 2012 @ 4:13 pm

    This looks kinda HEAVENLY!!!!!!!!!!


  36. #
    Kari@Loaves and Dishes — October 6, 2012 @ 7:51 am

    I love that you added white beans to pumpkin soup giving it even more nutrition…and the color is so pretty!


  37. #
    Brenda @ a farmgirl's dabbles — October 7, 2012 @ 7:18 am

    Oooooo, I’d love a pot of this on my stove today. It’s 23 degrees right now, I’m not ready for winter!!! Love the fried onion garnish. ;)


  38. #
    OrganiKooK — October 9, 2012 @ 7:36 am

    This looks delish, but honey is not vegan. And I am pretty sure that French’s Fried Onions are not gluten free, considering their third ingredient is wheat flour.


  39. #
    Meg @ Peaches and Cake — October 10, 2012 @ 8:59 am

    I usually like my pumpkin sweetened with sugar and cinnamon but I like this take on a savory pumpkin soup!


  40. #
    Carole — October 14, 2012 @ 4:21 pm

    Great soup. The new Food on Friday is all about soup. It would be wonderful if you linked this in. Here’s the link . Have a souper duper week!


  41. #
    john — October 22, 2012 @ 2:24 pm

    it isnt vegan if it has honey…. Just sayin


    • Sommer — October 22nd, 2012 @ 2:26 pm

      Ahhhhh, You are right! I forget about honey not being a vegan food. You could definitely sub maple syrup there. :)


  42. #
    monica — October 27, 2012 @ 12:02 pm

    OMG! This looks so amazing. Can’t wait to try it. Still have so much roasted pumpkin in my fridge even though we’ve made bread, muffins, smoothies, and pumpkin quinoa kale salads.


  43. #
    Michael — October 30, 2012 @ 9:23 pm

    Great recipe. Just remember to leave off the French’s onions if you need gluten free.


  44. #
    Lauren — November 6, 2012 @ 4:55 pm

    I tried this recipe and it looks nothing like the pictures. It also tastes terrible. There is no way there should be that much vegetable stock with the pumpkin ratio. I used over 5 cups of pumpkin and 8 cups of vegetable stock and could not tell that there was any pumpkin in the soup at all. Very disappointed.


  45. #
    Jenny — November 15, 2012 @ 11:08 pm

    Awesome Recipe :)
    I love soup… Here is another one you might like.

    Thanks for sharing,


  46. #
    Mari — December 16, 2012 @ 8:32 pm

    What beautiful words to go along with a lovely recipe. Love it. Touched my heart and I’m sure will go on to touch my tummy when I attempt to cook it. Thank you!


  47. #
    a farmer in the dell — January 14, 2013 @ 5:37 pm

    I could eat soup for every meal. IT really is a comfort food for me. I love the spices in this pumpkin soup, along with the white beans! yum


  48. #
    Kristina Sass — January 22, 2013 @ 9:58 pm

    Found the soup a little bland, I guess spicy is a relative term. I would add more beans to bulk it up and more jalapeño, possibly some chipotle or smoky spices as well. I guess I am still searching for a spicy pumpkin soup recipe, but thank you for sharing this one.


  49. #
    Suzy Q — September 7, 2013 @ 10:10 am

    Although the recipe looks really good I would like to point out that French’s Fried onion are not gluten free. I am sure there are gluten free fried onions but if you are making this for a friend which gluten sensitivity you should read the ingredients on the fried onions and omit if necessary. Thanks


    • Lee — September 19th, 2014 @ 8:07 am

      Yes, I am strictly gluten free (not by choice) and fried onion rings are not gluten free (they cannot be picked off either because they contaminate the soup) and honey isn’t vegan. Leaving them out and replacing honey with maple syrup would work well to make it actually vegan and gluten free.


  50. #
    Kathy — September 16, 2013 @ 7:28 pm

    By the way, French Fried Onions are NOT Gluten Free….


  51. #
    Phillip — October 13, 2013 @ 1:40 pm

    So, what is the actual recipe? All we have here is images. No actual listing of ingredients, proportions and instructions. Is there a list somewhere, or this hosted elsewhere to show the recipe?


    • Sommer — October 13th, 2013 @ 1:50 pm

      Hi Phillip! Sorry about that… I had a little glitch on my site this morning. Try clearing your browser “cache” and you should be able to see it.


      • Phillip — October 13th, 2013 @ 1:52 pm


        Thank you so much. We are looking to eat more healthy, as a family, as I have been having some major medical issues over the last few years. This is one very awesome sounding soup, so we want to give it a try.

        Appreciate all you do!

        • Sommer — October 13th, 2013 @ 3:16 pm

          Awe, thanks Phillip! :)

  52. #
    Laurie — October 15, 2013 @ 10:18 am

    Looks really good but how do I find out the calories or WW points plus?


  53. #
    Phillip — October 20, 2013 @ 12:11 pm

    I forgot to ask! What is the serving recommendation for this recipe? Is it for one, two, three or four? Meaning, how much does this particular recipe make?


    • Sommer — October 20th, 2013 @ 9:02 pm

      It serves 8! (Shown at the top of the recipe.) :)


  54. #
    Emily — October 31, 2013 @ 3:53 pm

    I need last minute help! Just wanted to double check that the cumin and oregano were tablespoons and not teaspoons. This recipes looks so delish, thank you!


    • Sommer — November 1st, 2013 @ 6:02 am

      Yes, the proportions in the recipe are correct. Let me know how it turns out. :)


  55. #
    Emily — November 1, 2013 @ 10:55 am

    Thanks so much! Great recipe–I used it as the healthy/adult alternative to a small Halloween get together where pizza was the main dish. A friend begged for the leftovers. :)


  56. #
    Anna — November 3, 2013 @ 11:06 am

    This recipe is great! I’m making it today with 2 leftover pumpkins that weren’t carved for halloween.

    I really like your writing style and photography.


  57. #
    mmd — November 18, 2013 @ 10:13 am

    Kitchen table wisdom with healthy deliciousness…”body and soul.” To my mind, an evolution and a revolution. Count me in.


  58. #
    Camille Auten — November 23, 2013 @ 12:53 pm

    I never leave comments but just have to on this. I followed the recipe exactly. Honestly, it tastes awful. Made it for a soup bash tonight, and will not take it.

    It is not thick , like the picture shows. It is very watery and tastes like nothing in particular, especially pumpkin. The liquid is spicy. though.
    I wonder if it was a mistake in the recipe to use 8 cups veggie stock. That sounds like too much.


    • Sommer — November 23rd, 2013 @ 6:45 pm

      Hi Camille, So sorry it didn’t turn out!

      I’ve made this more than a dozen times and everyone always loves it. It’s hard to say what might have happened without seeing or tasting it, but is there a chance you covered the pot while cooking and it wasn’t able to reduce?


  59. #
    Luna — December 10, 2013 @ 8:23 am

    this was so good! saved in my bookmarks!


    • Sommer — December 11th, 2013 @ 7:47 am

      So glad you liked it, Luna!


  60. #
    easy dinner recipes — December 12, 2013 @ 11:35 am

    YUM! Sounds fabulous


  61. #
    Hilary — April 4, 2014 @ 12:35 pm

    I keep coming back to this recipe time and time again. I just thought i should thank you for sharing this. I’m making it for about the 5th time tonight to accommodate my vegan and gluten free friends for book group. Thank you!


  62. #
    Samantha — September 29, 2014 @ 3:06 pm

    I came for a soup recipe and left with perspective… and wet cheeks. Thanks for sneaking in a bit of love with this recipe – it’s just what I needed today.


    • Sommer — September 29th, 2014 @ 9:19 pm

      Samantha, thanks for reading my post. It means a lot!!


  63. #
    Dodie S — November 2, 2014 @ 8:51 am

    HUGE crowd fave at a Day of the Dead dinner party. And, it was easy enough that I still had time to do some ghostly makeup. I tripled the honey and added a little bit of sour cream, butter and cayenne to the soup. The topping was perfect to make good use of carving pumpkin seeds! Nice one!!!


  64. #
    marilla teague — November 26, 2014 @ 11:01 am

    Love the soup; I get tired of bland, creamy pumpkin soups. But as for the advice? Well, some people get destroyed by hard times, and they don’t bounce back. And that is that.


  65. #
    Kathaleen — December 16, 2014 @ 10:42 am

    Dear Sommer,

    I found your southwest pumpkin soup recipe – just what I had in mind flavor-wise – but I never expected to find such an exquisit-ly beautiful female soul – a flower so humble and thankful emitting a rare ragrance the cost of which speaks for itself.
    Sincerely, Kathaleen


  66. #
    Pat — January 26, 2015 @ 5:41 pm

    Hi, good recipe. I wanted a Tex-Mex style pumpkin soup, and this fit the bill. However I made some changes.

    1. I reduced the cumin by a quarter, but even then I and my dad felt it was too much. I would recommend reducing it by half and add more to taste.
    2.In lieu of jalapeno peppers, I used Sriracha. Turn out great.
    3.I added some smoked paprika, which gave it a light roasted flavor.
    4. The soup was great as is, but I chose to add about a cup of heavy cream for richness, and it helped mellow the cumin and spiciness.


    • Sommer — January 26th, 2015 @ 8:41 pm

      Thanks for sharing Pat!


  67. #
    Susan Wareham — February 7, 2015 @ 6:38 pm

    That’s so beautifully written and photographed, Sommer! Thank you for sharing.



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