Healthy Pumpkin Soup

pumpkin soup recipe

5 from 3 reviews

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.

  • Author: Olena of
  • Prep Time: 8 minutes
  • Cook Time: 15 minutes
  • Total Time: 23 minutes
  • Yield: 4 servings 1x
  • Category: Soup and Stew
  • Method: Stove
  • Cuisine: North American


  • 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)


  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 the heat and using an immersion blender, blend until smooth and creamy.
  4. 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.

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