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+ servings

Creamy Pumpkin Soup with Stewed Apples

My Creamy Pumpkin Soup with Stewed Apples is the best recipe for an effortless dinner or festive side for your holiday party. In only 30 minutes, you can have this flavorful soup on your table!
Prep Time5 mins
Active Time25 mins
Total Time30 mins
Course: Main, Side, Soup
Cuisine: Gluten Free, Vegan
Yield: 3 bowls
Author: The Local Sprout



  • 2 Tbsp. pure maple syrup
  • 1 tsp. coconut oil
  • 1 tsp ground cinnamon
  • 2 cloves garlic minced
  • 1/2 large green apple chopped
  • 1 15- ounce can pumpkin puree
  • 2 Tbsp. hard cider optional
  • 1 tsp dried thyme
  • 1/4 tsp nutmeg
  • 1/2 tsp cayenne
  • 1 tsp salt
  • pinch black pepper
  • 1 1/2 cup vegetable broth

Stewed Apples:

  • 1 tsp coconut oil
  • 1/2 large green apple chopped
  • 1/4 cup walnuts roughly chopped
  • 1/2 Tbsp. pure maple syrup
  • 1/2 tsp cinnamon
  • pinch salt
  • 1/4 cup water


For the soup:

  • In a large soup pot over medium heat, combine the maple syrup, coconut oil, cinnamon, garlic and apple. Sauté for 5 minutes or until mixture is very fragrant.
  • Pour in the pumpkin puree, optional hard cider, dried thyme, nutmeg, cayenne, salt, and black pepper. Continue to stir mixture for 2 minutes, making sure soup does not stick to edges of the pot.
  • Add in the vegetable broth, stir to combine and let cook on low for 15 minutes.

For the stewed apples:

  • Heat a skillet over medium heat. Add the coconut oil, apple, maple syrup, cinnamon and salt. Sauté for 5-10 minutes. As soon as mixture begins to dry, add water—1 Tbsp. at a time. Once apples are soft, with slightly crispy edges, remove from heat.
  • Serve soup topped with stewed apples. Leftovers will keep for up to 3 days refrigerated in airtight container though best enjoyed day-of.


Nutrition information is a rough estimate of 1/3 of the recipe, calculated without hard cider


Serving: 1g | Calories: 235kcal | Carbohydrates: 36.2g | Protein: 6.9g | Fat: 9.1g | Saturated Fat: 2.1g | Sodium: 1167mg | Fiber: 7.3g | Sugar: 22.9g