Pumpkin Soup! Rich and creamy and full of pumpkin!

Pumpkin Soup

By on September 24, 2017

It is pumpkin patch time! That also means it is time for pumpkin foods of all kinds! This includes creamy soup!It is that time of year when the air is getting a little cooler and pumpkins are everywhere!  There are hay rides and pumpkin patches all around!  Foods with pumpkin or pumpkin spice can be found just about everywhere! Today we took Finn and Kate on a hayride to find the perfect pumpkin!  I think they enjoyed wondering around the field more than choosing a pumpkin!

With Fall settling in and pumpkins everywhere some pumpkin soup seems to be in order.  It is a richer, sweeter soup and is smooth, not chunky!  If you want a thicker soup add less broth and more pumpkin! And if you want to add a little spice to it, add a pinch or two of cayenne peeper.  It pairs great with a crusty bread and tossed salad!




Pumpkin Soup
Serves 6
A healthy, smooth and creamy soup that is perfect for a fall day.
Write a review
Total Time
1 hr 30 min
Total Time
1 hr 30 min
  1. 4 tablespoons olive oil, divided
  2. One 4-pound sugar pie pumpkin
  3. 1 l onion, chopped
  4. 4 large or 6 medium garlic cloves, minced
  5. ½ teaspoon sea salt
  6. ½ teaspoon ground cinnamon
  7. ½ teaspoon ground nutmeg
  8. ⅛ teaspoon cloves
  9. Freshly ground black pepper
  10. 4 cups vegetable broth
  11. ½ cup canned coconut milk
  12. 2 tablespoons maple syrup or honey
  13. pepitas (pumpkin seeds)
  1. Preheat oven to 375 degrees
  2. Line a baking sheet with parchment paper or non stick foil for easy cleanup.
  3. Cut the pumpkin in half and scoop out the seeds
  4. Brush 1 tablespoon olive oil over the flesh of the pumpkin and place the halves cut sides down, onto the baking sheet.
  5. Roast for 45 minutes or longer, until easily pierced through with a fork.
  6. Set the pumpkins aside to cool for a few minutes.
  7. Meanwhile, heat the remaining 3 tablespoons olive oil in a large pot over medium heat.
  8. Add the onion, garlic and salt to the pot, mix well.
  9. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes.
  10. Scoop the pumpkin out of the skin.
  11. Add the pumpkin, cinnamon, nutmeg, cloves, and a few twists of freshly ground black pepper.
  12. Break up the pumpkin with a spoon, if needed.
  13. Pour in the vegetable broth. Bring the mixture to a boil.
  14. Reduce heat and simmer for about 15 minutes.
  15. Stir in the coconut milk and maple syrup, cook for 5 minutes.
  16. Remove the soup from heat and let it cool slightly.
  17. Transfer the soup in batches to a food processor or blender and purée until smooth.
  18. Transfer puréed soup to a serving bowl and repeat with remaining batches.
  19. Taste and adjust seasonings as desired.
  20. Ladle soup into individual bowls. Sprinkle with pepitas, if desired.
  1. Let leftover soup cool completely before refrigerating it.
  2. It can keep in the refrigerator for up to 4 days (leftovers taste even better the next day!).
  3. Or, freeze this soup for up to 3 months.
Coastal Girl Food n' Fitness http://coastalgirlfoodnfitness.com/

About Author


Hi! This is Donna. I am a grandmother, mom, wife, and a teacher. I also love cookbooks, love to bake and really enjoy food! At age 56 I have developed a love of fitness after losing 46 pounds on the 21 Day Fix! I have always struggled with my weight! When menopause struck and things got totally out of control... My weight only went up not down. My muffin top turned into a bakery shelf. I desperately wanted to lose weight and improve my health. I wanted to be able to play and keep up with my beautiful grandchildren. Nothing I tried worked until I found the 21 Day Fix. Now instead of a tight size 16 I wear a comfortable 8 and even some 6's! At age 56 I am in the best shape of my life. My current goals are to improve my strength and to continue toning my body. I along with my daughter, Danielle, am here to help you reach your own fitness goals! You are never too young or old to become fitter, healthier, and stronger!

Buy Shakelogy Here