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This pumpkin soup is as easy as it gets! With just a handful of ingredients, it’s a guaranteed crowd-pleaser for the whole fam. And the best part? It’s topped with smoky roasted chickpeas, making it the filling, cozy dinner you need on busy weeknights.

A bowl of creamy orange soup topped with roasted chickpeas, crumbled cheese, and herbs, with a spoon resting inside the bowl.
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Your Go-To Fall Soup

You know that cozy, hug-in-a-bowl feeling you crave once the weather dips? This pumpkin soup recipe is that, but better. It’s creamy, savory, and topped with smoky roasted chickpeas for crunch.

After testing this recipe more times than I care to admit (canned vs. fresh pumpkin, heavy cream vs. coconut milk, roasted vs. raw peppers), I finally nailed the perfect balance: deeply flavored, velvety-smooth, and just the right amount of spice. It’s fall comfort made foolproof.

Reader rating

★★★★★

“This soup is awesome. We made it both from canned pumpkin and from the uncut Halloween pumpkins!” —GW

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A bowl of creamy orange soup topped with roasted chickpeas and crumbled cheese, with a spoon lifting some soup. Small bowls of toppings are in the background.

Key Ingredients

This pumpkin soup recipe is packed with simple, wholesome ingredients. Jump down to the recipe card for exact measurements!

  • Pumpkin Purée: Canned pumpkin wins for consistency and speed, but roasted sugar pumpkins add next-level flavor if you have time.
  • Roasted Red Pepper: A secret flavor booster! It adds smokiness and depth that keeps the soup from tasting flat.
  • Shallots + Garlic: Gentle aromatics that balance pumpkin’s sweetness.
  • Cream (or Coconut Milk): Adds richness and that silky restaurant-style texture.
  • Smoky Chickpeas: Equal parts crunch and protein — my test batch disappeared before I could photograph them.
  • Maple Syrup + Sriracha: A sweet-spicy combo that keeps the chickpeas addictive.
Ingredients for a recipe laid out on a green checkered tablecloth, including pumpkin, chickpeas, roasted pepper, sriracha, broth, cream, garlic, shallots, spices, soy sauce, maple syrup, and oil.
Fair warning: these tiny flavor vessels will become the very essence of the soup (you may want to double the batch!).

Recipe Tips

Homemade Puree: Sugar pumpkins (a.k.a. pie pumpkins) are smaller and sweeter than the jack-o-lantern variety. Grab two of these (plus more if you want to be adorable and serve this soup IN THE ACTUAL pumpkins), scoop out the seeds and gunk, halve them, drizzle in some oil, and roast them for about an hour.

DIY Roasted Red Peppers: For a fresher flavor, roast your own red bell peppers. Place them directly on your oven rack or over a gas flame, turning until the skins are blackened. Pop them into a bowl, cover with a plate to steam, and peel off the skins once cooled!

Spice Things Up: Love a little kick? Add a pinch of cayenne pepper or extra sriracha to the soup for some heat.

A bowl of orange soup topped with roasted chickpeas and crumbled cheese, with a small bowl of cheese in the background.
A sprinkle of crumbled feta cheese brings the perfect amount of tanginess to this soup and takes it out of this world!

Serve it with Homemade Naan Bread and Crispy Air Fryer Vegetables!

Bowl of orange soup topped with roasted chickpeas and crumbled cheese, set on a green checkered tablecloth with a spoon, napkin, and garnishes nearby.
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Easy Pumpkin Soup With Smoky Maple Chickpeas

4.13 from 8 ratings
By: Sarah Bond
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Servings: 4 servings
This easy pumpkin soup is made with just a few ingredients and topped with smoky roasted chickpeas—perfect for a cozy, crowd-pleasing dinner on busy weeknights.

Ingredients 

Chickpeas

  • 1 15-oz can chickpeas, rinsed and drained, 425 g
  • 1 Tbsp olive oil, 15 mL
  • 1 Tbsp soy sauce, use tamari for a gluten-free option, 15 mL
  • 2 tsp sriracha, 10 g
  • 1 tsp maple syrup, 5 mL
  • 1 tsp smoked paprika

Soup

  • 1 Tbsp olive oil, 15 mL
  • 2 shallots, diced
  • 2 cloves garlic, minced
  • 3 15-oz cans pumpkin puree*, or 2 pie pumpkins, or 6 cups puree
  • ½ cup roasted red bell pepper, about 1 pepper
  • 2 cup vegetable broth, 475 mL
  • ½ tsp salt
  • ½ tsp each ground pepper, cinnamon
  • ½ cup heavy cream, can use dairy-free cream or coconut milk, 120 mL
  • Optional garnish: feta cheese
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Instructions 

  • Chickpeas: Preheat oven to 400°F (204°C). Drain and dry 1 15-oz can chickpeas with a paper towel, then toss with 1 Tbsp olive oil, 1 Tbsp soy sauce, 2 tsp sriracha, 1 tsp maple syrup, and 1 tsp smoked paprika.
    Spread onto a parchment-lined baking sheet and bake for 20 minutes, stirring a few times during cooking, until golden brown and a little crispy. Let sit in the oven to stay warm while you make the soup.
    Roasted chickpeas scattered on a parchment-lined baking sheet, showing a golden brown and slightly crispy texture.
  • Soup: Meanwhile, bring 1 Tbsp olive oil to medium heat. Add 2 shallots (diced) and 2 cloves garlic (minced), cooking until the shallots become translucent. Stir in 3 15-oz cans pumpkin puree*, ½ cup roasted red bell pepper, 2 cup vegetable broth, ½ tsp salt, and ½ tsp each ground pepper, cinnamon.
    A pot containing chopped onions, pureed pumpkin, sliced red bell pepper, spices, and broth sits on a green and white checkered tablecloth with a wooden spoon inside.
  • Puree: Before the soup gets too warm, blend until smooth (this is easiest with a handheld immersion blender, or transfer the soup to a countertop blender).
    A pot of orange soup or sauce with a wooden spoon rests on a green and white checkered tablecloth.
  • Simmer: Bring the blended soup to a gentle simmer until hot, then stir in ½ cup heavy cream right before serving. Taste and adjust seasonings as needed.
    A bowl of smooth orange soup with a spoon, placed on a green and white checkered tablecloth.
  • Serve: Ladle soup into a bowl and top with a handful of chickpeas. Serve warm, optionally garnished with crumbled feta cheese.
    A bowl of smooth orange soup topped with roasted chickpeas and crumbled cheese, with a spoon resting inside, on a plaid tablecloth.

Notes

To make your own pumpkin puree

  1. Chop the tops off of 2 sugar (pie) pumpkins, cut them in half lengthwise, and scoop out the seeds and stringy bits with a spoon.
  2. Rub a touch of olive oil on the inside of each, just 1 Tbsp total, then place face down on a baking sheet and roast for about 1 hour at 350F (175C) until flesh is ultra fork-tender.
  3. Scoop or peel the innards from the skins and use them instead of the pumpkin puree.

To make your own roasted pepper

  1. Set a whole red bell pepper directly onto a rack above the pumpkin. Let this roast until it’s nearly black, turning it every 10 minutes.
  2. Place the pepper in a bowl, cover it with plastic wrap or a plate, and set aside for a few minutes to let the skin loosen.
  3. Gently peel off the pepper’s skin, remove the seeds and stem, and chop it into chunks.

Common Questions

Can I make this ahead? Yes! It actually gets better as it sits. The flavors deepen overnight. Store in the fridge up to 5 days.
Can I freeze it? Yep! Let cool, portion into containers, and freeze up to 2 months. Reheat gently and whisk in a splash of broth, cream, or coconut milk.
What if my soup tastes too sweet? That can happenswith canned pumpkin. Add more salt, a splash of vinegar, or even a pinch of cayenne to balance it out.

Nutrition

Serving: 1serving | Calories: 249kcal | Carbohydrates: 39g | Protein: 8g | Fat: 8g | Saturated Fat: 1.1g | Cholesterol: 1mg | Sodium: 863mg | Potassium: 298mg | Fiber: 8.3g | Sugar: 12.8g | Calcium: 117mg | Iron: 3mg

Nutrition information calculated by Sarah Bond, degreed nutritionist.

did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!

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18 Comments

  1. Linda says:

    I’ve been thinking about pumpkin soup lately … so your recipe has come at an opportune moment. I can’t wait to try your roasted chickpeas too.

    On another note, you had me laughing about your 10 year old blender threatening to spill the contents with every flip of the switch. It wasn’t too long ago that I was in the same boat with a 20 year old Oster blender. Thankfully, I was able to upgrade to a VitaMix and my blender worries are over.

    Reply
    1. Sarah says:

      Roasted chickpeas are a new obsession of mine 🙂 And you’re so fortunate to have upgraded! I keep putting it off, but somehow ole bessy the blender keeps on hanging in there, so who am I to throw her out just yet? Haha

  2. Regina says:

    This looks absolutely delicious! I am kind of a soup person, but thick and creamy ones are definitely at the top of the list!

    Reply
    1. Sarah says:

      I’m right there with ya! I think the soup distain comes from the brothy nothing soups. I need some substance! Thanks for stopping by, Regina!

  3. Teresa says:

    I’m not a soup person either, but I think I will make an exception for this one! Looks delicious. I love the photos!

    Reply
    1. Sarah says:

      Thanks Teresa! I hope you’ll give it a go! 🙂

  4. Whitney says:

    Pumpkin soup is one of my favourite soups.. don’t like chickpeas much but you can never go wrong with some good Pumpkin soup ha 🙂

    Reply
    1. Sarah says:

      If you’re not vegetarian you could sub the chickpeas for bacon. The sweet/saltiness from the chickpea topping just ties it all in, and I don’t want you to miss out! 🙂

  5. Noreen Sullivan says:

    Can not wait to make this soup!!! Crazy October day approaching 90 degrees in the northeast, so not today, but ASAP!!!!!

    Reply
    1. Sarah says:

      Holy hot! Indeed, wait a few weeks to make this one 😂 Wishing cooler weather your way!

  6. GW says:

    5 stars
    This soup is awesome. We made it both from canned pumpkin and from the uncut Halloween pumpkins. I think it was better from fresh pumpkin!

    Reply
    1. Sarah says:

      So happy to hear! You could also try out butternut 😀

  7. Chelsey says:

    Can you substitute almond milk for oat or soy milk?

    Reply
    1. Sarah Bond says:

      Yes! Just be sure to use a variety without any flavor or sweetener 😀

  8. Mignonette says:

    Looks yummy!!😀

    Reply
  9. Nicole Bailey says:

    For the nutrition , it says serving size is one serving. Is that for this entire pot of soup or is a serving size a certain number of oz or cups?

    Reply
    1. Sarah Bond says:

      Hi Nicole! This recipe serves 4 (so the nutrition is for 1/4th of the whole pot!)

  10. Kate says:

    2 stars
    This soup tasted rather blah. I will let it sit a day and taste it tomorrow. Also had to add more veg broth owing to the thickness of the soup. I’m sorry it don’t taste better.

    Reply