Southwestern Pumpkin Soup

A close up of a bowl of soup with lime wedges

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Fall is pumpkin season, and it’s also the season for soup. This Southwestern Pumpkin Soup encompasses both of those in a delicious and simple soup that makes you feel all the fall vibes. After I made the Pumpkin Pecan Muffins that I shared last week, I still had some pumpkin puree, and this soup was the delicious result.

Southwestern Pumpkin Soup in a black cast iron dutch oven.

Roasted Vegetables for Soup

This southwestern pumpkin soup is a little bit spicy and it has a smoky depth of flavour because I roasted tomatoes, garlic and jalapenos to puree into the soup. Roasting vegetables not only adds a delectable smokiness, but it also intensifies their flavours. 

The first time I made this soup, I didn’t roast the vegetables, and although it was very good, there was something missing. Then I thought of this delicious Roasted Tomato & Basil Soup and realized the roasted part was the missing element here. This time, the roasted vegetables took the soup from “very good” to “amazing” So, although you can skip the roasting step, I recommend taking the extra time.


A pot of southwestern pumpkin soup with two bowl ready to be filled.

What Makes the Soup Southwestern?

Southwestern food is influenced by Mexican and Indigenous cuisines and is different from Tex Mex, which is usually heavy on the queso (cheese). Chiles are prominent in most Southwestern dishes, as are squash, tomatoes, lime, and the warm spice of cumin, coriander, cinnamon and cilantro. 

And this southwestern soup recipe features them all deliciously. If you love the flavours of the American Southwest, then you may also want to try Sweet Potato Soup with Black Beans and Corn or Bean & Lentil Veggie Burgers

Two bowls of Southwestern Pumpkin Soup garnished with lime wedges and jalapeno slices

You Can Have a Creamy Soup Without Dairy

This pumpkin soup is thick and creamy but doesn’t contain any cream. Instead, I cooked a diced potato into the soup. The potato, along with pumpkin puree, makes for a velvety smooth, thick soup that tastes rich, but isn’t. 

Two bowls of Pumpkin soup on a table

Tips For a Velvety Textured Soup

While chunky soups are also delicious, when you are going for a smooth creamy soup there are a couple of simple tricks to it.

“Sweat” Your Onion

Sweating Onions is a technique of cooking onions in a little bit of oil over low heat for a longer time, stirring often, without the onion taking on any colour. It results in a very soft and sweet onion, which, when blended into a dish, disintegrates, lending a velvety texture. Although it takes a bit longer, (about 15 minutes) you can do this step while your vegetables are roasting. 

Use An Immersion Blender

If you have an immersion blender, use it. It’s the perfect tool for pureeing soups, and for so many other kitchen tasks. With an immersion blender, there is no transferring hot soup from the pot to a blender. You simply puree right in the pot.

If you don’t have an immersion blender, do use a blender. Transfer the soup in batches to the blender, filling the blender carafe only half full. Be sure that the blender’s lid vent is open before blending. Otherwise steam can build up and the pressure can cause a hot soup explosion. ( A messy, if not dangerous situation)

A bowl of soup on a plate

Fresh Pumpkin VS Canned Pumpkin

This recipe is using canned pumpkin puree. Although you can absolutely use fresh pumpkin, you will need to prepare and cook it in order to make this recipe. Pumpkin is highly nutritious, and the nutrition benefits are the same for both canned and fresh, cooked, pumpkin. Check it out here: Pumpkin FAQs.  Just be sure to buy canned pumpkin labelled “100% pumpkin” with no additives or preservatives.

top down shot of two bowls of southwestern pumpkin soup

Can You Freeze Southwestern Pumpkin Soup?

This soup freezes very well because there is no milk or cream. Soups made with cream or milk don’t hold up well to freezing and tend to separate and become grainy when defrosted. Not the case with this recipe. I like to freeze soup in individual portions so they are ready to defrost for a quick and delicious lunch or dinner. Freeze for up to 3 months in airtight freezer-safe containers. 

A bowl of soup with a spoon

Loving Soup Season?

You might also love these seasonal soup favourites: 

A pot of soup on a table with two bowls of pumpkin soup

A close up of a bowl of soup with lime wedges

Southwestern Pumpkin Soup

Southwestern Pumpkin Soup is a velvety smooth soup with all the flavours of the Southwest. And it's dairy-free.
5 from 11 votes
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Soup
Cuisine American, Southwestern
Servings 6
Calories 99 kcal


  • olive oil
  • 4 cups fresh ripe tomatoes cut in half
  • kosher salt
  • 2 jalapenos seeded and cut in half
  • 1 head garlic top cut off
  • 1 onion diced
  • 1 tsp dried thyme leaves or 2 tsp fresh
  • 1 tsp smoked paprika
  • 1 tsp dried cumin
  • 1/2 tsp dried coriander
  • 1/2 tsp cinnamon
  • 1/4 tsp red pepper flakes
  • 4 cups vegetable stock sodium-reduced
  • 1 large potato peeled & diced
  • 1 cup pumpkin puree
  • 1 bay leaf
  • 1 lime juice of
  • 1 tbsp cilantro leaves chopped, for garnish (optional)


  • Preheat oven to 400°
  • Coat a baking sheet with olive oil
  • Place tomatoes, cut side down, jalapenos, cut side down, and garlic head, cut side up, on the baking sheet. Sprinkle with salt
  • Roast vegetables in the center of the oven for 30 minutes, turning halfway through.
  • In a soup pot or dutch oven, heat 1 tbsp olive oil over high heat.
  • Add the diced onion to the pot and immediately turn heat to low. Cook, stirring occasionally, 10 minutes.
  • Add garlic, thyme, paprika, cumin, coriander, cinnamon & red pepper flakes to the onions and cook, stirring occasionally, 5 minutes,
  • Add vegetable stock, potato, and bay leaf to the pot and turn heat to medium-high. Simmer 15 minutes until potatoes are tender.
  • Add pumpkin puree to the pot
  • Add roasted tomatoes and jalapenos to the pot along with their juices.
  • Squeeze roasted garlic from the garlic head into the pot
  • Bring to a boil and stir until all ingredients are incorporated.
  • Remove from heat. Use an immersion blender to puree the soup right in the pot, or transfer in batches to a blender. (Please see post for notes on this)
  • Stir in lime juice. Taste and add salt as needed. Remove bay leaf.
  • Serve hot, garnished with cilantro or parsley


This soup recipe is dairy-free. However, you can add a dollop of sour cream or Greek yogurt if that is not an issue for you.
Other garnish suggestions for this Southwestern Pumpkin Soup:
  • Pepitos (roasted pumpkin seeds)
  • Roasted chickpeas Spiced Lemon Roasted Chickpeas
  • Vegan yogurt, or vegan sour cream
  • Lime wedges
  • Jalapeno slices
  • Hot sauce
  • Red Pepper Flakes
Any chile peppers can be used in place of the jalapenos, and you can use more or less to adjust the heat level if you like it spicier, or not.


Serving: 1gCalories: 99kcalCarbohydrates: 19gProtein: 6gFat: 1gSaturated Fat: 1gSodium: 58mgPotassium: 662mgFiber: 4gSugar: 6gVitamin A: 7397IUVitamin C: 33mgCalcium: 41mgIron: 2mg
Keyword fall, pumpkin puree, roasted tomatoes, vegan soup, winter squash
Tried this recipe? What changes did you make?Let us know how it was!






21 thoughts on “Southwestern Pumpkin Soup

  1. This soup looks loaded and very comforting! Roasting vegetables makes a whole lot of difference; I hope to make this dish!

  2. I’m not familiar with Southwestern food but this pumpkin soup looks and sounds fantastic. I love that you roasted the veggies. I agree roasted veg adds so much more flavour to a dish!

  3. Okay, this soup is perfect!! I am all about soup during the fall, and this one screams fall! Bookmarked to make later, thank you so much for this recipe.

  4. What an innovative flavour combination, Colleen! I love a good roasted soup during the cooler months, but would have never thought to pair these ingredients and spices together. Beautiful (and delicious!) as always!

  5. This was a great way to use up some leftover pumpkin purée! And with tomatoes, jalapeños and garlic from my garden, it’s a perfect recipe for this time of year. We loved that hint of smoked paprika, too!

  6. I agree…roasting the vegetables first really boosts flavour. Smoky and spicy flavours with pumpkin and roasted vegetables would make a wonderful soup. Lovely post.

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