Recipes

Pumpkin Soup

by StudioLink Recipe.
October 05, 2026
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Made by
Sarah

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This creamy pumpkin soup balances cozy fall flavors with roasted red pepper, warm spices, and a crispy sweet-and-spicy chickpea topping. Finish each bowl with cream and optional feta for an easy vegetarian dinner that’s especially good for chilly nights.

Estimated Nutrition Per Serving

249 calories  •  8g protein  •  39g carbs  •  8g fat  •  8.3g fiber


Ingredients:

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For the Chickpeas
  •   1 15 oz can chickpeas (rinsed and drained)
  •   1 tbsp olive oil
  •   1 tbsp soy sauce (use tamari for a gluten-free option)
  •   2 tsp sriracha
  •   1 tsp maple syrup
  •   1 tsp smoked paprika
 
For the Soup
  •   1 tbsp olive oil
  •   2 shallots (diced)
  •   2 cloves garlic (minced)
  •   3 15 oz cans pumpkin puree (or 2 pumpkin pies, or 6 cups puree)
  •   1/2 cup roasted bell pepper (about 1 pepper)
  •   2 cups vegetable broth
  •   1/2 tsp salt
  •   1/2 tsp ground pepper
  •   1/2 tsp cinnamon
  •   1/2 cup heavy cream (you can use dairy-free cream or coconut milk)
  •   feta cheese (optional)
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Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

  1. Prepare the chickpeas: Preheat the oven to 400°F. Drain and dry the chickpeas with a paper towel, then toss with 1 tablespoon olive oil, soy sauce, sriracha, maple syrup, and smoked paprika.
  2. Spread the chickpeas onto a parchment-lined baking sheet and bake for 20 minutes, stirring a few times during cooking, until golden brown and slightly crispy. Leave them in the oven to stay warm while you prepare the soup.
  3. Start the soup: Meanwhile, heat 1 tablespoon olive oil over medium heat. Add the shallots and garlic, cooking until the shallots become translucent.
  4. Stir in the pumpkin puree, roasted red bell pepper, vegetable broth, salt, ground pepper, and cinnamon.
  5. Puree: Before the soup gets too warm, blend until completely smooth using a handheld immersion blender, or carefully transfer the soup to a countertop blender.
  6. Simmer: Bring the blended soup to a gentle simmer until hot, then stir in the heavy cream right before serving. Taste and adjust the seasonings as needed.
  7. Serve: Ladle the soup into bowls and top each serving with a handful of crispy chickpeas. Garnish with feta cheese if desired and serve warm.

Make Ahead & Storage: The flavors deepen as the soup sits, making this a great make-ahead option. Store it in the refrigerator for up to 5 days. To freeze, let the soup cool, portion it into containers, and freeze for up to 2 months. Reheat gently and whisk in a splash of broth, cream, or coconut milk as needed.

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