by Olena

Healthy Pumpkin Soup

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Olena Osipov
5 from 7 votes

Healthy Pumpkin Soup in a white bowl

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. making Healthy Pumpkin Soup
  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. roasting pumpkin seeds

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 garnished with toasted pumpkin seeds

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 7 votes
Print Save Rate
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

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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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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