This Spicy Pumpkin Soup Recipe is satisfying and healthy, bold and rich with southwest flavor. Made silky smooth without cream, my vegan and gluten-free pumpkin soup is a comfort to the soul.

Blue bowl of pumpkin soup on a serving plate.

Pumpkin Soup for the Soul

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.

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. Using wholesome, seasonal ingredients to make this spicy pumpkin soup recipe is sure to create a sense of comfort and many happy memories in your home.

Bowl of pumpkin soup.

The BEST Pumpkin Soup Recipe

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.

Plus, this is a pumpkin soup recipe with canned pumpkin, so there is no need to roast a full pumpkin!

Bowl of pumpkin soup with spoon scooping a bite.

Healthy Pumpkin Soup Recipe

Plus, it happens to be a healthy pumpkin soup recipe. This spicy pumpkin soup is 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.

Flavorful, creamy, rich, healthful, and satisfying: a hearty bowl of this spicy southwest pumpkin soup will certainly lift your spirits.

Bowl of pumpkin soup that is almost empty after being eaten.

Pumpkin Soup Ingredients

My recipe for spicy southwest pumpkin soup is made with wholesome, flavorful ingredients, and is delicious as an easy, gluten-free, and vegan dinner! Here’s what you need to make this healthy and hearty pumpkin soup:

  • Cooking oil
  • White onion
  • Whole cloves of garlic
  • Jalapeno – remember to remove the seeds!
  • Vegetable stock
  • Canned pure pumpkin puree
  • Canned white beans
  • Red wine vinegar
  • Honey
  • Pepitas aka pumpkin seeds
  • French fried onions, like French’s
  • Spices: cumin, oregano, cayenne, and salt

Equipment Note: An immersion blender is nice to have for this recipe, but you can use a standard blender as well.

Zesty Spicy Southwest Pumpkin Soup with Pepitas and Fried Onions
Sautéing onions, peppers and spices in a dutch oven.

Instructions for Making Pumpkin Soup

You can make this delicious and healthy pumpkin soup in less than an hour on the stove top, creating savory southwest flavor with fresh and simple ingredients. Here’s how:

  1. You first want to create the base of your pumpkin soup by sauteing oil, onion, garlic, jalapeno, and spices in a large pot on medium-high heat. Be sure to thoroughly seed your jalapeno pepper before dicing and adding to the pot, or your spicy pumpkin soup will be INCREDIBLY SPICY pumpkin soup.
Soup ingredients in a dutch oven on the stove.
  1. Next, you’ll add the vegetable stock, pumpkin puree, drained white beans, and simmer; then, add the vinegar and honey to your spicy southwest pumpkin soup, and continue simmering for another minute.
Using an immersion blender to blend the pumpkin soup on the stove.
  1. Use your immersion blender to (carefully!) puree the pumpkin soup until smooth. You can use a regular standing blender, but be sure to allow the soup to cool slightly first and use extreme caution.
  2. Preheat your oven to 400 degrees while cooking your spicy pumpkin soup, and then toast pepitas and french fried onions on a baking sheet together with a dash of cayenne and salt for just a few minutes.

The white beans and pumpkin puree make this gluten free and vegan pumpkin soup perfectly rich and creamy, and using an immersion blender creates that silky smooth texture you crave during soup season. Adding southwest flavor with spicy jalapeno and savory cumin, PLUS cayenne-spiced pepitas and french fried onions, elevates this fall favorite to a pumpkin soup you’ll want to eat all year!

Bowl of pumpkin soup with pepitas on top.

Frequently Asked Questions

Can I use fresh pumpkin?

Definitely! You can roast your own pumpkins or winter squash for this recipe and use the flesh as the pumpkin puree. The medium-sized pumpkin are easiest to slice and roast and have a good amount of flesh in the middle.

How can I thicken my pumpkin soup?

If you need the soup to be thicker, add a bit of extra canned pumpkin puree and it will thicken right up! Start with 1-2 tablespoons and continue adding if you need to, to create a thick and creamy pumpkin soup.

Freezing and Reheating Instructions

To freeze any leftover spicy pumpkin soup, transfer the cooled soup to an airtight freezer container and freeze for up to 2 months! To thaw, leave in the refrigerator overnight and then heat up in the microwave or in a sauce pan on the stove!

See the Recipe Card Below for How to Make Pumpkin Soup

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Spicy Pumpkin Soup Recipe

Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
This Spicy Pumpkin Soup recipe is satisfying and healthy, bold and rich with southwest flavor. Made silky smooth without cream, my vegan and gluten free pumpkin soup is a comfort to the soul.
Servings: 8


For the Spicy Pumpkin Soup:

For the Toasted Pepita Topping:


  • 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.


Serving: 1serving, Calories: 234kcal, Carbohydrates: 36g, Protein: 8g, Fat: 8g, Saturated Fat: 2g, Sodium: 1447mg, Potassium: 602mg, Fiber: 7g, Sugar: 11g, Vitamin A: 16545IU, Vitamin C: 8mg, Calcium: 108mg, Iron: 4.9mg
Course: dinner, Main, Main Course, Soup
Cuisine: American, Southern, southwest, Tex-Mex, vegan
Author: Sommer Collier
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For more inspiring soup recipes visit my Simmering Soups Pinterest Board.

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