Easy Pumpkin Soup

11 75 208
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 4
Easy Pumpkin Soup
Health Highlights


2 pumpkin Sugar pumpkin
1 tbsp Olive Oil, Extra Virgin
3 clove(s) Garlic (diced)
2 medium shallot(s) Shallots (diced)
2 cup Vegetable stock/broth, gluten-free
1 cup Coconut milk, reduced fat (or other non-dairy beverage)
1/4 tsp Cinnamon
1/4 tsp Black pepper
2 tbsp Maple syrup (or honey)
1/4 tsp Nutmeg, ground
1/4 tsp Sea Salt


  1. Preheat the oven to 350F (177C) and line a baking sheet with parchment paper.
  2. Using a sharp knife, cut off the tops of two sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
  3. Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
  4. To a large saucepan over medium heat add olive oil, shallot, and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
  5. Add remaining ingredients, including the pumpkin, and bring to a simmer.
  6. Transfer the soup mixture to a blender or use an emulsion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour the mixture back into the pot.
  7. Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve and enjoy!

Nutrition Facts

Per Portion

Calories 208
Calories from fat 85
Calories from saturated fat 57
Total Fat 9.4 g
Saturated Fat 6.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.0 g
Cholesterol 0
Sodium 531 mg
Potassium 818 mg
Total Carbohydrate 28.5 g
Dietary Fiber 3.5 g
Sugars 13.4 g
Protein 4.2 g

Dietary servings

Per Portion

Vegetables 3.0

Energy sources


Meal Type(s)