Easy Pumpkin Soup

10 75 189
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 4
Easy Pumpkin Soup
Health Rating


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


Preheat oven to 350 degrees F and line a baking sheet with parchment paper.

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).

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.

To a large saucepan over medium heat add 1 Tbsp olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.

Add remaining ingredients, including the pumpkin, and bring to a simmer.

Transfer 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 mixture back into pot.

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 189
Calories from fat 47
Calories from saturated fat 50
Total Fat 5.3 g
Saturated Fat 5.6 g
Trans Fat 0
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 6.0 g
Cholesterol 0
Sodium 743 mg
Potassium 855 mg
Total Carbohydrate 31 g
Dietary Fiber 4.6 g
Sugars 9.6 g
Protein 4.7 g

Dietary servings

Per Portion

Vegetables 3.0

Energy sources