This vibrant Pumpkin Tomato Soup is a creamy, comforting bowl that’s both nourishing and easy to make.
Packed with plant-based protein from cashews, fiber-rich pumpkin and tomatoes, and healthy fats from olive oil, it’s a low-saturated-fat, nutrient-dense option.
Quick to prepare in just 35 minutes, this soup is perfect for weeknight dinners, meal prep, or cozy fall lunches, offering flavor and wellness in every spoonful.
Pumpkin Tomato Soup
Equipment
- 1 Large Dutch oven
- 1 wooden spoon or spatula
- 1 immersion blender or standard blender
- 1 knife and cutting board
- 1 measuring cup
- 1 measuring spoons
- 1 ladle
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion diced
- 3 garlic cloves minced
- ¼ cup tomato paste
- 425 g pumpkin puree 1 can or homemade
- 800 g canned diced tomatoes 2 cans
- ½ cup raw unsalted cashews
- 4 cups low-sodium vegetable broth
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Prepare the Aromatics: Start by finely dicing your yellow onion and mincing the garlic cloves. Having these prepped in advance ensures a smooth cooking process. Use fresh, firm onions and garlic for the best flavor. This step forms the flavor base of your soup, so take a moment to make sure they are evenly chopped.
- Heat the Olive Oil: Place a large Dutch oven or heavy-bottomed pot over medium heat and add 1 tablespoon of olive oil. Allow the oil to warm until it shimmers but does not smoke. Properly heated oil ensures your aromatics sauté evenly without sticking to the bottom of the pan.
- Sauté the Onion: Add the diced onion to the hot olive oil. Sprinkle a tiny pinch of salt over the onions to help draw out moisture. Sauté for 5 minutes, stirring occasionally, until the onions turn translucent and lightly golden brown. If they start to brown too quickly, add a splash of water to prevent burning. This slow sauté develops a sweet, deep flavor.
- Add Garlic for Fragrance: Once the onions are golden, stir in the minced garlic. Cook for 30 seconds to 1 minute until fragrant, being careful not to let it brown too much. Garlic cooks quickly, so keep the heat moderate and stir continuously to prevent bitterness.
- Incorporate Tomato Paste: Stir in ¼ cup of tomato paste, ensuring it coats the onions and garlic evenly. Cook for 2 minutes, stirring frequently, until the paste darkens slightly and becomes aromatic. This caramelization reduces acidity, enhances sweetness, and adds rich depth to the soup.
- Deglaze the Pot: Pour 1 cup of vegetable broth into the pot to deglaze it, using your spoon to scrape up any browned bits from the bottom. These flavorful bits are essential for a rich, complex base. Then, add the remaining 3 cups of vegetable broth to the pot.
- Add the Pumpkin and Tomatoes: Next, add 425 g of pumpkin puree and 800 g of canned diced tomatoes. Stir thoroughly to combine all ingredients, ensuring the pumpkin is fully incorporated and the mixture is even. The pumpkin adds natural creaminess, while the tomatoes provide bright acidity and depth.
- Introduce the Cashews: Add ½ cup of raw unsalted cashews to the soup. These will soften as the soup simmers and later blend into a creamy, velvety texture without overpowering the flavors.Cashews are a plant-based source of protein and healthy fats, boosting both nutrition and mouthfeel.
- Season the Soup: Sprinkle in ½ teaspoon of salt and ¼ teaspoon of black pepper. Stir well. You can always adjust seasoning later, but adding a base layer now helps build balanced flavor.
- Simmer Until Tender: Bring the soup to a gentle boil over medium heat. Once boiling, reduce the heat to a medium-low simmer. Cover the pot and cook for 17 to 20 minutes, or until the cashews are tender and the flavors have melded together beautifully. Stir occasionally to prevent sticking.
- Blend Until Smooth: Remove the soup from heat. Using an immersion blender, carefully blend the soup directly in the pot until smooth and creamy. If using a standard blender, allow the soup to cool slightly before transferring in batches. Fill the blender no more than halfway and leave the lid vent open to let steam escape. Blend until completely smooth for a silky texture.
- Taste and Adjust: Taste the soup and adjust seasoning as needed. Add more salt or black pepper if desired. If the soup is too thick, you can stir in a little extra vegetable broth or water until your preferred consistency is reached.
- Serve and Enjoy: Ladle the hot soup into bowls. Optionally, garnish with a drizzle of olive oil, fresh herbs, or a sprinkle of toasted pumpkin seeds for texture. Serve immediately with a side of grilled cheese, crusty bread, or enjoy it on its own for a comforting, wholesome meal.
Notes
- Always caramelize the tomato paste with onions and garlic before adding liquid. This simple step reduces acidity and deepens the flavor, giving the soup a naturally sweet and rich base.
- Use raw unsalted cashews rather than roasted or salted varieties. They provide a creamy texture and neutral flavor that blends seamlessly into the soup without overpowering the pumpkin or tomato.
- If using homemade pumpkin puree, roast or steam the pumpkin until fully tender for the best sweetness and consistency. Store-bought puree works well, but homemade adds extra depth.
- Adjust the consistency of the soup with additional vegetable broth or water if it’s too thick after blending. A smooth, pourable texture is ideal for ladling.
- Taste and season gradually. Cashews mellow the flavors, so don’t over-salt at the start.
Chef’s Secrets for Creamy Soup
The key to a silky, flavorful pumpkin tomato soup lies in layering flavors carefully.
Start by slowly sautéing onions until golden, then gently cook garlic and caramelize tomato paste to unlock natural sweetness.
Blending the soup with cashews creates a velvety texture without dairy.
For extra depth, simmer the soup longer on low heat to allow flavors to fully meld.
Optional garnishes like a swirl of olive oil or roasted pumpkin seeds elevate the presentation and add a subtle crunch.
Serving Suggestions and Pairing Ideas
This soup shines as a standalone dish or alongside simple, comforting sides.
Pair it with a golden, melty grilled cheese sandwich for a classic combination.
For lighter options, serve with a crisp green salad, roasted vegetables, or whole-grain bread.
Garnish with fresh herbs like parsley or thyme to brighten the flavors.
Drizzle a little olive oil or sprinkle toasted pumpkin seeds for extra richness and texture.
This makes it perfect for casual dinners, cozy lunches, or meal-prep servings throughout the week.
Storage Tips for Best Freshness
Allow the soup to cool completely before storing to prevent condensation from affecting texture.
In the fridge, keep it in a tightly sealed container for up to 5 days.
For long-term storage, transfer to a freezer-safe container and freeze for up to 3 months.
When reheating, use a gentle stovetop heat or microwave in short intervals, stirring occasionally.
If the soup thickens after refrigeration or freezing, simply add a splash of vegetable broth or water to restore the desired consistency.
Frequently Asked Questions
1. Can I make this soup nut-free?
Yes! You can replace cashews with a small potato or a tablespoon of sunflower seed butter to achieve a creamy texture without nuts.
Keep in mind that the flavor and richness will be slightly different but still delicious.
2. Is it possible to use fresh tomatoes instead of canned?
Absolutely. Substitute about 6-8 medium ripe tomatoes, roughly chopped, and simmer until soft.
You may need to add slightly more broth to reach the desired consistency. Fresh tomatoes give a brighter, fresher flavor.
3. How can I make the soup spicier?
Add a pinch of cayenne pepper, smoked paprika, or a small diced chili during the onion and garlic sauté step.
Start with small amounts and adjust to taste to avoid overpowering the natural sweetness of the pumpkin.
4. Can I prepare this soup in advance for meal prep?
Yes, this soup is ideal for meal prep. Cook in full and store in airtight containers in the fridge for up to 5 days.
It can also be frozen in individual portions and reheated gently for a quick lunch or dinner.
5. Can I use roasted pumpkin instead of puree?
Yes! Roast small pumpkin cubes until tender, then blend with a bit of broth before adding to the soup.
This adds a slightly richer, nutty flavor and more texture while keeping the creamy consistency intact.
