Creamy Maple-Spiced Pumpkin Soup
Creamy Maple-Spiced Pumpkin Soup blends roasted pumpkin purity with sautéed onions, garlic, and thyme for a cozy, aromatic bowl. Maple syrup and warm spices like nutmeg and cinnamon add gentle sweetness and depth, while a swirl of cream makes it luxuriously smooth. Serve it as a comforting starter for fall dinners or a light lunch with crusty bread.
- Prep15 mins
- Cook55 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Creamy Maple-Spiced Pumpkin Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 37 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 19
- Heart Health
- 56
- Metabolic
- 16
- Digestive
- 20
- Inflammatory
- 29
- Performance
- 41
- General Wellness
- 1
Heat oil in a large pot over medium-high heat; add the onion and cook, stirring occasionally, until browned and soft, about 10 minutes. Add the peppercorns, garlic, and thyme. Cook, stirring often, until fragrant and lightly browned, about 2 minutes.
- 2
Stir in the pumpkin puree; cook, stirring occasionally, until the puree darkens by a few shades, about 5 minutes. Stir in the stock, maple syrup, salt, nutmeg, and cinnamon. Simmer uncovered over medium-low heat, stirring occasionally, until slightly reduced, about 30 minutes.
- 3
Transfer the soup to a blender in batches; secure the lid (hold it down with a kitchen towel) and blend until smooth, about 30 seconds per batch.
- 4
Return the soup to the pot; stir in the heavy cream. Cook over medium heat until warmed through, about 4 minutes.
- 5
Ladle the soup into bowls and garnish with fresh parsley.
- Calories 183.02 kcal Moderate 9%
- Protein 4.83 g Low Source 10%
- Carbohydrate 21.78 g 8%
- Total Fat 9.02 g Moderate 12%
- Saturated Fat 4.37 g High 22%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 19.89 mg Moderate 7%
- Sodium 502.97 mg High 22%
- Dietary Fiber 1.29 g Low Source 5%
- Total Sugars 13.08 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 56.13 mg Low Source 4%
- Iron 1.34 mg Low Source 7%
- Potassium 646.72 mg Moderate 14%
- Vitamin A 1205.04 mcg Good Source 134%
- Vitamin C 14.46 mg Moderate 16%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
No known allergens listed for this recipe. Always double-check ingredients for your needs.
About This Recipe
Creamy Maple Spiced Pumpkin Soup is made with 13 ingredients and serves 6. It takes about 1 hr 10 mins and is rated easy. Key ingredients include Black Peppercorns, Chicken Stock, Fresh Parsley, and Fresh Thyme. Each serving provides about 183.02 kcal.
Recipe Questions
- What is Creamy Maple-Spiced Pumpkin Soup made of?
- The main ingredients are Black Peppercorns, Chicken Stock, Fresh Parsley, Fresh Thyme, Garlic. The full list of 13 is above.
- How long does it take to make Creamy Maple-Spiced Pumpkin Soup?
- About 1 hr 10 mins in total: 15 mins to prepare and 55 mins to cook.
- How many calories are in one serving?
- One serving provides about 183.02 kcal. The full nutrition breakdown is above.
- Is Creamy Maple-Spiced Pumpkin Soup easy to make?
- This recipe is rated easy, with 13 ingredients and 5 steps.
- Is Creamy Maple-Spiced Pumpkin Soup healthy?
- Creamy Maple-Spiced Pumpkin Soup has an easyChef Pro health score of 42/100. Per serving, it provides 183.02 calories and 4.83 g of protein, or 10% of the Daily Value. It is a good source of vitamin A. Worth noting per serving: sodium at 502.97 mg (22% of the Daily Value) and saturated fat at 4.37 g (22% of the Daily Value). Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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