Spicy Southwest Pumpkin Soup

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

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.

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.

Southwest 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 can 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 Tb. oil
1 large onion, peeled and chopped
5 cloves garlic, peeled and chopped
1 jalapeno, seeded and chopped
1 1/2 Tb. ground cumin
1 1/2 Tb. dried oregano
1 1/2 tsp. salt
8 cups vegetable stock
29 oz. can pure pumpkin puree
15 oz. can white beans, drained
2 Tb. red wine vinegar
2 Tb. honey

For the Toasted Pepita Topping:
1/2 cup pepitas (pumpkin seeds)
1 cup french fried onions (like French's)


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.

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.

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.

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.

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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108 Responses to “Spicy Southwest Pumpkin Soup”

  1. #
    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! :)

  2. #
    Laurie — October 15, 2013 @ 10:18 am

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


  3. #
    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.) :)


  4. #
    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. :)


  5. #
    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. :)


  6. #
    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.


  7. #
    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.


  8. #
    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?


  9. #
    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!


  10. #
    easy dinner recipes — December 12, 2013 @ 11:35 am

    YUM! Sounds fabulous


  11. #
    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!


  12. #
    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!!


  13. #
    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!!!


  14. #
    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.


  15. #
    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



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