Healthy Pumpkin Chicken Soup

Pumpkin chicken soup with cilantro in a bowl with spoon surrounded by ingredients.

Creamy yet dairy-free with a broth made from pumpkin puree and coconut milk, this hearty soup is flavorful and nutritious all at once. Made with Southwest, chili-inspired ingredients, it's a wonderful option for fall gatherings and easy dinners.

Course Main Course, Soup

Cuisine American

Prep Time 25

Cook Time 35

Total Time 1

Servings 2-cup servings

Calories 651kcal

Author Lizzie Streit, MS, RDN

Ingredients

1 tablespoon extra virgin olive oil
1 medium yellow onion diced, about 1.5 cups
4 cloves garlic minced
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon chili powder
1 teaspoon ground cinnamon
¾ teaspoon salt more to taste
1.5 pounds boneless skinless chicken thighs
4 ounces canned mild diced green chiles
15 ounces pumpkin puree canned or homemade, NOT pumpkin pie filling
15 ounces pinto beans drained and rinsed
13.5 ounces unsweetened coconut milk canned, full-fat
½ to 1.5 cup chicken broth see instructions
1 cup frozen corn
Toppings of choice cilantro, lime juice, coconut yogurt, tortilla strips

US Customary - Metric

Instructions

Warm the olive oil in a soup pot over medium heat. Add the onion and cook for 2 to 3 minutes until softened.
Stir in the garlic, cumin, oregano, chili powder, cinnamon, and salt. Cook for 30 to 60 seconds until fragrant.
Place the chicken thighs in the pot and sear for 2 minutes on each side until lightly browned but not cooked through.
Add the green chiles, pumpkin puree, pinto beans, coconut milk, and chicken broth. If you want a thicker soup that's more like chili, use ½ cup of broth and add more as desired. You can also use a little less coconut milk.
Increase heat to bring to a boil then reduce heat to maintain a gentle simmer. Cover and cook for 15 to 20 minutes, stirring occasionally, until the chicken is cooked through and registers an internal temperature of at least 165℉/74℃.
Add the corn to the pot. Then, remove the chicken from the pot. Shred it with two forks. Return to the pot and cook for a few minutes until the corn is warmed through.
Remove from heat, ladle into bowls, add toppings of choice, and enjoy!
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Notes

You can use pre-made shredded chicken or rotisserie chicken instead of cooking the thighs in the pot. Add it at the end along with the frozen corn, and cut down the simmering time of the other ingredients to about 10 minutes.
Store leftovers in an airtight container in the fridge for 3 to 5 days. Reheat in a saucepan over medium heat, stirring often, or in the microwave in 30-second intervals on high until warmed through.
To freeze, let the soup cool completely then transfer to freezer-safe containers. Leave about an inch of headspace. Seal tightly, label, and store for up to 3 months in the freezer. Thaw the soup overnight in the fridge before reheating. Or, to reheat straight from frozen, place in a saucepan with a lid. Warm over medium heat, stirring frequently to prevent scorching.
This soup is especially delicious with cornbread or biscuits! You can also serve it over rice if you make it to have more of a chili-like texture.

Nutrition