Hearty Pumpkin Soup with Caramelised Onions

two bowls of bright pumpkin soup with 2 striped napkins

Hello! And welcome! And please welcome me to the blogging world. This is my first post and I can’t possibly express how happy I am to be writing it. After hours of procrastination and self defeating thoughts, the good ones won as they always do!

So here you have the recipe of a hearty simple perfect autumn pumpkin soup. I love pumpkin soup and have been making it in many variations at my home  – with or without potatoes (or sweet potatoes), with different spices, with sugar pumpkin or butternut squash, creamy and more light. This very recipe is of course the best version I came up with (at least it’s my fave at this moment). It’s been my wish to make the taste of this soup more intense, more satisfying, cuz that’s what we tend to crave in the chill of autumn. I found caramelised onions are the secret ingredient that does just that. 

If you’ve never made caramelised onions, I’m quick to tell you it’ simple and the result is a real treat. Pumpkin soup is really, truly easy to make, so I didn’t want to make it unnecessarily more complicated or increase cooking time. While the soup is cooking you take care of the onions and add them in the end before blending the soup. 

In case with onions, the world “caramelised” does not suggest that you use sugar in the caramelisation process, although some recipes call on doing it. Despite having an oversized sweet tooth, I try to avoid adding sugar to food when it is not necessary. Onions do contain natural sugars, and sautéing them on a low heat releases these sugars and makes the onions sticky and sweet and…so so warming.  Important note: make some extra caramelised onions because you won’t be able to keep away from eating some on a toast or just out of the pan! (I can’t)

When you sauté the onions, mind that they have to pass these three stages: 

Yellow – golden, after about 10-15 minutes

Golden-brown, after 20 minutes

Brown at around 30 minutes

At this point, the onions are ready to be added to a soup. 

You may also caramelise them to a deeper brown colour and even stickier consistency, according to your  taste.

But, for the sake of this soup, the onions should not be overcooked since they acquire a more harsh and pronounced taste the longer they cook. And we want the taste of the onions to compliment  the soup, not to override all other ingredients. 

Soooo, let’s get to cooking!

If you make this recipe, let me know how it turned out in the comments section below.

Hearty Pumpkin Soup With Caramelised Onions

A simple pumpkin soup with intense and warming taste, perfect for chilly autumn days.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: lunch, Soup
Cuisine: American, dairy free, European, Gluten free, vegan, vegetarian
Servings: 8 bowls
Author: Green Ministry


  • 1 yellow onion

    (remember to use some extra if you want them on your toast)

  • 3 tbsp extra virgin olive oil

  • 1,5 litres (6 3/4 cups) water
  • 2 KG (4.4 pounds) pumpkin

    (I used muscat pumpkin but other types would work too)

  • 1 large carrot
  • 2 bay leaves
  • 1/2 tsp nutmeg
  • 1/2 tsp ground ginger
  • 1/4 tsp cinnamon
  • 1 tsp salt
  • 100 ml (1/3 cup + 1 tbsp) fat coconut milk
  • ground black pepper (optional)


  • Heat olive oil in a large pan, then add the sliced onions. Stir to coat with oil. Let them cook on a medium heat for 10-15 minutes until they start to look golden. Then reduce heat to low, and keep cooking, stirring occasionally, in 5-10 minute intervals. Your goal is to not let them burn. If they start sticking to a pan, add 2-3 tablespoons of water, stir and keep cooking for 30 minutes in total. At this point they get caramelised enough for the soup, but you may also caramelise them to a deeper brown colour and even stickier textures, according to your  taste.
    While the onions are cooking, make the soup.
  • Cut the pumpkin in halves, and scoop the seeds out. Peel it, and cut in big cubes. Peel carrot and cut in chunks. 
  • In a large saucepan, bring water to a boil, then add pumpkin and carrot; bring to a boil again, reduce to medium heat.
  • Add bay leaves, nutmeg, ginger and cinnamon to a saucepan, mix in, and let simmer for about 20 - 25 minutes, until vegetables are soft and tender. Remove saucepan from heat. 
  • Take bay leaves out!
  • Pour about 1 cup of the broth from the soup into a blending bowl, add caramelised onions, and blend well until smooth. Add this mixture back to the soup. 
  • Add salt and coconut milk to a saucepan and blend the soup until smooth and creamy, using a hand blender (or any other you are used to). 
  • Adjust salt, add some ground pepper if you like. Your soup is ready! Enjoy!  

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