• Jennifer

Creamy Pumpkin Soup

As I look at the window today, it's a cold and rainy day out here on the East Coast. I was out in it today and all I could think about was getting back inside. All that made me decide it was time to share this recipe with you. What's so great about this Creamy Pumpkin Soup?

  • As you can see in the picture, this is a great "dump" soup. Most of the ingredients come out of a can. But don't let fool you into thinking it's not very healthy...

  • It's got plenty of protein, fiber, good fat, and vitamins/minerals including 4 different vegetables (ok, pumpkins and tomatoes are both fruits, but you catch my drift).

  • You can get this from pantry to table in 30 minutes. It also packs great. I've been known to take a thermos for both me and my husband to our son's wrestling tournaments (so much better than concession stand hot dogs and candy).

Creamy Pumpkin Soup

serves 4


1 package apple chicken sausage, cut into bite-sized pieces (I prefer the nitrite/nitrate free varieties)

½ onion, diced

1 can pumpkin *not pumpkin pie filling

1 can diced tomatoes

1 can white beans like cannellini, Great Northern, or garbanzo

1 can coconut milk

1-2 cups chicken broth or water (depending if you prefer it thicker or thinner)

1/2 teaspoon ground cumin

1 tsp sea salt (or to taste)

2 cups baby greens like kale, chard or spinach, cleaned and diced


  1. Quickly saute onion in bottom of stock pot in olive or coconut oil. Pro tip: salt your onions to keep them from burning.

  2. While onions are cooking, add cut up sausage.

  3. While the onions and sausage are browning, open all your cans and drain and rinse the beans. Do a little dance because you are literally almost finished preparing dinner.

  4. Next add all ingredients except for greens and bring to a boil. Cover and reduce to simmer to allow flavors to come together, about 15 minutes.

  5. Test for salt and add greens in at the end and simmer until they are wilted.

Note: While it does serve 4, it doesn't serve 4 in my house. I usually make a double batch to feed 4 of us (including two active, hungry teenagers and an equally hungry husband). A double batch will also provide leftovers for one of us for the next day, which is a must for all my meal planning.

Instant Pot directions

Cook the onions and sausage using the saute function. Once browned, press cancel and add remaining ingredients except for the greens. Remember, you can usually add less broth in the Instant Pot since there is no evaporation. Close the lid, turn the valve to seal, and set on high pressure for 10 minutes. After high pressure cooking has finished, use the quick release function (carefully..it'll be very hot!). Test for salt and add your greens in and allow them to wilt before serving.

Slow cooker directions

If your slow cooker has a saute function, cook your onions and sausage to the directions above (if not, use a separate sauté pan). Once onions and sausage are browned, add remaining ingredients except for the greens. Cook on low for 4-6 hours. Add in greens and test for salt before serving.


Recent Posts

See All