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Top view of creamy pumpkin zucchini soup no cream garnished with pumpkin seeds and black pepper.

Ultra-Creamy Pumpkin Zucchini Soup (No Cream Needed)

Velvety, rich pumpkin zucchini soup made with no heavy cream, milk, or dairy. Naturally vegan, gluten-free, and ready in 25 minutes. Flavored with warm nutmeg and smoked paprika for the ultimate comforting autumn meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Ingredients Method Notes

Ingredients
  

  • 2 tbsp extra virgin olive oil
  • 1 small yellow onion finely chopped
  • 3 cloves garlic minced
  • ½ tsp smoked paprika
  • ¼ tsp ground nutmeg
  • 3 cups sugar pumpkin or butternut squash peeled and diced into cubes
  • 2 medium zucchinis sliced into rounds, skin on
  • 2 to 3 cups low-sodium vegetable broth start with 2 cups
  • Sea salt and freshly ground black pepper to taste
  • Toasted pumpkin seeds pepitas for garnish (optional)

Method
 

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 4–5 minutes until soft and translucent.
  2. Add the minced garlic, smoked paprika, and ground nutmeg. Sauté for 30–60 seconds until fragrant to bloom the spices in the warm oil.
  3. Toss in the cubed pumpkin and sliced zucchinis. Stir well for 1–2 minutes to coat the vegetables in the spiced oil.
  4. Season with sea salt and black pepper, then pour in 2 cups of vegetable broth. Cover with a lid, bring to a gentle boil, then simmer on medium-low for 15–20 minutes until the pumpkin is fork-tender.
  5. Remove from heat. Blend the soup with an immersion blender (or transfer in batches to a high-speed blender) for a full 90–120 seconds until completely silky, glossy, and emulsified. Add the remaining broth if you prefer a thinner soup.
  6. Taste, adjust salt and pepper if needed, ladle into bowls, and garnish with toasted pumpkin seeds and a swirl of olive oil.

Notes

• Blending Secret: Don’t stop blending when the large chunks disappear. Blending on high for 2 full minutes forces the olive oil and hot broth to naturally emulsify with the squash fibers, creating an ultra-creamy texture without dairy.
• Broth Control: Zucchini is over 90% water. Always start with 2 cups of broth to ensure a thick puree; you can always thin it down after blending.
• Canned Pumpkin Shortcut: You can substitute the fresh pumpkin cubes with one 15-oz can of 100% pure pumpkin puree.