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.

Spicy Pumpkin Soup Recipe

Yield: 8 servings

Prep Time:20 minutes

Cook Time:30 minutes

5 / 5 (3 Reviews)
Did you make this recipe?   Leave a review »


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.
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132 comments on “Spicy Southwest Pumpkin Soup

  1. Reginaldposted October 29, 2018 at 11:05 pm Reply

    This was my first attempt at making pumpkin soup, and it was great! My wife wants me to make it for her office party.

    Rating: 5
  2. Natasha Minochaposted August 13, 2018 at 7:20 am Reply

    Thank you very much for sharing this post with us . It is looking very delicious , I can’t wait to try this at home.

    Rating: 5
  3. Susieposted October 22, 2017 at 10:22 pm Reply

    Fantastic recipe! Great instructions and so easy! Big raves from the husband and our next door neighbors!

    In fact, the husband said this was my “top soup” of all time & said it was every bit as good as something from a 5-star restaurant!

    Thank you!!

    Rating: 5
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  5. Emilyposted December 18, 2016 at 4:35 pm Reply

    Just made this today & it turned out delicious! I doubled the jalapeno since one for a whole pot didn’t sound that spicy. Next time I will consider three jalapenos or keeping the seeds, but I guess everything is relative. I topped with the cayenne-toasted onions & a dollop of sour cream & it was delicious! Couldn’t find the pepitas at the grocery yesterday, but there’s a specialty store nearby that I’ll try next time. My fiance is vegetarian and we’re always looking for hearty soups that have some protein but aren’t the same old vegetarian chili that you see all the time. Thanks!!

  6. Divorced Katposted October 25, 2016 at 1:46 pm Reply

    I follow this recipe exactly and it’s definitely a winner! This freezes well too. (By the way, this soup is vegan without trying to be.)

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  9. plasterer bristolposted December 2, 2015 at 12:26 pm Reply

    This sounds lovely. Going to give this a go. thanks for sharing this recipe.


  10. Barbposted October 14, 2015 at 6:16 pm Reply

    Please help me with the pumpkin. Is it canned? Is it the same pumpkin I use to make pie? Do I use a real pumpkin? How do I do that? Is 8 cups of veg stock too much like some said? You have a novice here so please help.

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  17. Susan Warehamposted February 7, 2015 at 6:38 pm Reply

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

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  19. Patposted January 26, 2015 at 5:41 pm Reply

    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.

    • Sommerposted January 26, 2015 at 8:41 pm Reply

      Thanks for sharing Pat!

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  23. Kathaleenposted December 16, 2014 at 10:42 am Reply

    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

  24. marilla teagueposted November 26, 2014 at 11:01 am Reply

    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.

  25. Dodie Sposted November 2, 2014 at 8:51 am Reply

    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!!!

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  32. Samanthaposted September 29, 2014 at 3:06 pm Reply

    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.

    • Sommerposted September 29, 2014 at 9:19 pm Reply

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

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  35. Hilaryposted April 4, 2014 at 12:35 pm Reply

    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!

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  37. easy dinner recipesposted December 12, 2013 at 11:35 am Reply

    YUM! Sounds fabulous

  38. Lunaposted December 10, 2013 at 8:23 am Reply

    this was so good! saved in my bookmarks!

    • Sommerposted December 11, 2013 at 7:47 am Reply

      So glad you liked it, Luna!

  39. Camille Autenposted November 23, 2013 at 12:53 pm Reply

    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.

    • Sommerposted November 23, 2013 at 6:45 pm Reply

      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?

  40. mmdposted November 18, 2013 at 10:13 am Reply

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

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  44. Annaposted November 3, 2013 at 11:06 am Reply

    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.

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  46. Emilyposted November 1, 2013 at 10:55 am Reply

    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. :)

  47. Emilyposted October 31, 2013 at 3:53 pm Reply

    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!

    • Sommerposted November 1, 2013 at 6:02 am Reply

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

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  50. Phillipposted October 20, 2013 at 12:11 pm Reply

    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?

    • Sommerposted October 20, 2013 at 9:02 pm Reply

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

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  52. Laurieposted October 15, 2013 at 10:18 am Reply

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

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  55. Phillipposted October 13, 2013 at 1:40 pm Reply

    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?

    • Sommerposted October 13, 2013 at 1:50 pm Reply

      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.

      • Phillipposted October 13, 2013 at 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!

      • Sommerposted October 13, 2013 at 3:16 pm

        Awe, thanks Phillip! :)

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  62. Kathyposted September 16, 2013 at 7:28 pm Reply

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

  63. Suzy Qposted September 7, 2013 at 10:10 am Reply

    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

    • Leeposted September 19, 2014 at 8:07 am Reply

      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.

  64. Kristina Sassposted January 22, 2013 at 9:58 pm Reply

    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.

  65. a farmer in the dellposted January 14, 2013 at 5:37 pm Reply

    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

  66. Mariposted December 16, 2012 at 8:32 pm Reply

    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!

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  68. Jennyposted November 15, 2012 at 11:08 pm Reply

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

    Thanks for sharing,

  69. Laurenposted November 6, 2012 at 4:55 pm Reply

    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.

  70. Michaelposted October 30, 2012 at 9:23 pm Reply

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

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  73. monicaposted October 27, 2012 at 12:02 pm Reply

    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.

  74. johnposted October 22, 2012 at 2:24 pm Reply

    it isnt vegan if it has honey…. Just sayin

    • Sommerposted October 22, 2012 at 2:26 pm Reply

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

  75. Caroleposted October 14, 2012 at 4:21 pm Reply

    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!

  76. Meg @ Peaches and Cakeposted October 10, 2012 at 8:59 am Reply

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

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  78. OrganiKooKposted October 9, 2012 at 7:36 am Reply

    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.

  79. Brenda @ a farmgirl's dabblesposted October 7, 2012 at 7:18 am Reply

    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. ;)

  80. [email protected] and Dishesposted October 6, 2012 at 7:51 am Reply

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

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  83. sweetsugarbelleposted October 4, 2012 at 4:13 pm Reply

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

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  85. Elizabeth @Food Ramblingsposted October 3, 2012 at 5:22 pm Reply

    what a great combo of ingredients!!

  86. Sanjeeta kkposted October 3, 2012 at 2:45 am Reply

    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.

  87. Kiran @ KiranTarun.composted October 2, 2012 at 11:14 pm Reply

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

  88. Tara @ Unsophisticookposted October 2, 2012 at 9:28 pm Reply

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

  89. Shut Up & Cookposted October 2, 2012 at 7:20 pm Reply

    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.

  90. jennifurlaposted October 2, 2012 at 1:18 pm Reply

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

  91. Kathy - Panini Happyposted October 2, 2012 at 11:57 am Reply

    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!

  92. Amandaposted October 2, 2012 at 11:13 am Reply

    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 :)

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  94. marlaposted October 2, 2012 at 6:47 am Reply

    LOVE the Southwest twist in your pumpkin soup!

  95. [email protected]'s Recipesposted October 1, 2012 at 10:37 pm Reply

    Such a warming and lovely soup, perfect for autumn!

  96. Chung-Ah | Damn Deliciousposted October 1, 2012 at 10:10 pm Reply

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

  97. Laura (Tutti Dolci)posted October 1, 2012 at 8:35 pm Reply

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

  98. Eileenposted October 1, 2012 at 7:39 pm Reply

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

  99. leslieposted October 1, 2012 at 7:16 pm Reply

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

  100. kaleposted October 1, 2012 at 6:45 pm Reply

    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. :)

  101. Belinda @zomppaposted October 1, 2012 at 6:14 pm Reply

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

  102. Russell van Kraayenburgposted October 1, 2012 at 5:36 pm Reply

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

  103. Bonnie Kposted October 1, 2012 at 2:07 pm Reply

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

  104. Anita at Hungry Coupleposted October 1, 2012 at 2:02 pm Reply

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

  105. Loretta Eposted October 1, 2012 at 1:44 pm Reply

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

  106. Colette JFF !posted October 1, 2012 at 1:42 pm Reply

    Love the southwestern flavours, very fresh!

  107. Julia {The Roasted Root}posted October 1, 2012 at 12:40 pm Reply

    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!

  108. Tereseposted October 1, 2012 at 12:34 pm Reply

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

  109. claire @ the realistic nutritionistposted October 1, 2012 at 9:33 am Reply

    I love love love that you made this spicy!!

  110. Cassieposted October 1, 2012 at 9:31 am Reply

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

  111. Courtney @ Bake. Eat. Repeat.posted October 1, 2012 at 9:21 am Reply

    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. :)

  112. Cécyposted October 1, 2012 at 9:01 am Reply

    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 :)

  113. Paula - bell'alimentoposted October 1, 2012 at 8:49 am Reply

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

  114. Alison @ Ingredients, Inc.posted October 1, 2012 at 7:55 am Reply

    sounds great to mix southwestern and pumpkin! Love that

  115. Carolynposted October 1, 2012 at 7:54 am Reply

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

  116. MIss @ Miss in the Kitchenposted October 1, 2012 at 7:50 am Reply

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

  117. Kiersten @ Oh My Veggiesposted October 1, 2012 at 7:02 am Reply

    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.

  118. Jeanetteposted October 1, 2012 at 6:49 am Reply

    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.

  119. Brian @ A Thought For Foodposted October 1, 2012 at 6:20 am Reply

    What a gorgeous soup! I love the kick!

    • Francineposted February 3, 2015 at 4:27 pm Reply

      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!