Healthy Pumpkin Soup

This is such an easy healthy pumpkin soup recipe that you will be able to pull it off for dinner with pantry ingredients in no time. I made the soup on a sunny crisp Fall day and it hit the spot – velvety, creamy, rich and smooth. I felt like being wrapped in a cozy blanket.

I love using starchy vegetables or coconut milk as a soup thickener because these ingredients are much healthier alternatives to traditionally used heavy cream and roux. Soups like healthy broccoli cheese soup, sun dried tomato soup and healthy wild rice chicken soup have made it into our family’s recipe binder. And soups taste delicious, I promise!

You can also cook pumpkin soup in slow cooker for about 6 hours on Low or 2-3 hours on High.

Also extra step but so good! For a topping, I quickly toasted a handful of pumpkin seeds with a splash of soy sauce in a skillet. A major hit – kids were sneaking them straight from a skillet.

How to Make Healthy Pumpkin Soup

1. Preheat medium size pot on low-medium heat and swirl oil to coat. Add onions and garlic, cover and cook until translucent, stirring occasionally. Add pumpkin pie spice and cook for another 30 seconds, stirring frequently.
2. Add broth, pumpkin puree, coconut milk, salt and pepper. Bring to a boil, cover and cook on low heat for 15-20 minutes. 
3. Turn off heat and using an immersion blender, blend until smooth and creamy.
4. Serve hot topped with roasted pumpkin seeds if you like.
5. Optional Roasted Pumpkin Seeds: Preheat medium size skillet on low heat, add pumpkin seeds and cook until toasted, stirring occasionally. Add soy sauce, quickly stir to coat and toast for a few more seconds. Remove from heat. 

More Tips for Best Healthy Pumpkin Soup

• I like to use canned Farmer’s Market brand pumpkin puree. It’s organic and BPA free.
• Homemade pumpkin puree works.
• Use full fat coconut milk and not light. From a can and not carton (my favourite brand is Thai Kitchen).
• Use any type of stock/broth: vegetable, chicken or beef. I love the convenience of bouillon cubes (organic) as you use only as much as you need.

Enjoy this easy healthy pumpkin soup!

Healthy Pumpkin Soup

This is such an Easy Healthy Pumpkin Soup Recipe with coconut milk that you will be able to pull it off for dinner with pantry ingredients in no time.

5 from 6 votes

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Course: Soup and Stew

Cuisine: North American

Prep Time: 8 minutes

Cook Time: 15 minutes

Servings: 4 servings

Calories: 217kcal

Author: Olena Osipov

Ingredients

• 2 medium onions chopped
• 3 large garlic cloves chopped
• 1 tbsp coconut or avocado oil
• 2 cups any broth
• 2 1/4 cups pumpkin puree
• 1/2 cup canned coconut milk full fat
• 1 tsp salt
• 1/4 tsp pumpkin pie spice
• Ground black pepper to taste
• 1/2 cup pumpkin seeds
• 1 tsp soy sauce I used Bragg's liquid aminos

US Customary - Metric

Instructions

• Preheat medium size pot on low-medium heat and swirl oil to coat. Add onions and garlic, cover and cook until translucent, stirring occasionally. Add pumpkin pie spice and cook for another 30 seconds, stirring frequently.
• Add broth, pumpkin puree, coconut milk, salt and pepper. Bring to a boil, cover and cook on low heat for 15-20 minutes.
• Turn off the heat and using an immersion blender, blend until smooth and creamy.
• Serve hot topped with roasted pumpkin seeds if you like.
• Optional Roasted Pumpkin Seeds: Preheat medium size skillet on low heat, add pumpkin seeds and cook until toasted, stirring occasionally. Add soy sauce, quickly stir to coat and toast for a few more seconds. Remove from heat.

Store: Refrigerate covered for up to 5 days or freeze in a glass airtight container for up to 3 months.

Nutrition

Serving: 1.5cup | Calories: 217kcal | Carbohydrates: 20g | Protein: 6g | Fat: 15g | Saturated Fat: 10g | Sodium: 680mg | Potassium: 517mg | Fiber: 6g | Sugar: 8g | Vitamin A: 21448IU | Vitamin C: 11mg | Calcium: 61mg | Iron: 3mg

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