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    You are at:Home»Dairy-Free Recipes»Soup»Wholesome Pumpkin Soup

    Wholesome Pumpkin Soup

    5
    By Alisa Fleming on October 20, 2009 Soup

    Special Diet Notes: Wholesome Pumpkin Soup

    By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, vegan, plant-based, and vegetarian.

    5.0 from 2 reviews
    Wholesome Pumpkin Soup
     
    Print
    Prep time
    20 mins
    Cook time
    20 mins
    Total time
    40 mins
     
    This recipe was actually sent to me by a health plan, Humana. The soup can be thinned with light coconut milk or coconut milk beverage if desired. I find that coconut and pumpkin seem to go beautifully. Use the veg broth to keep it vegan, of course!
    Author: Humana
    Serves: 8 servings
    Ingredients
    • 2 pounds pumpkin or a 28 oz can of pumpkin puree
    • 3 cups vegetable or chicken broth
    • 1 large onion, chopped
    • 1 large apple, cored and chopped
    • 2 crushed garlic cloves
    • 1 inch grated ginger
    • 1 bay leaf
    • 1 teaspoon curry powder
    • Salt, pepper and cayenne pepper to taste
    Instructions
    1. Carefully cut pumpkin in half. Remove seeds and cook in the microwave for 20 minutes or in a 400 ° F oven for 45 minutes or until you can easily scoop out the soft flesh. You also could use a 28 oz can of pumpkin puree instead.
    2. In a large sauce pan, heat ¼ cup of broth over medium, add chopped onion, apple, garlic, and herbs and spices.
    3. Cook until onions and apples are soft and then add the remainder of the broth.
    4. Add pumpkin to the sauce pan.
    5. Simmer for 10 minutes.
    6. Working in batches, purée the soup in a blender or food processor.
    7. Return puree to sauce pan, taste and adjust seasoning according to personal preferences.
    8. Serve and top with fresh sage leaves or thin ginger slices.
    3.2.2704
    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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    5 Comments

    1. Sophie on May 30, 2020 2:44 pm

      Sooo good. It’s a keeper. Will make it again.

      Reply
      • Alisa Fleming on May 30, 2020 3:19 pm

        Awesome. Thank you for your feedback Sophie.

        Reply
    2. Kristin on September 26, 2017 7:28 pm

      Great recipe! Came out very tasty.

      Reply
      • Alisa Fleming on October 20, 2017 11:47 am

        Fantastic! Thanks for the feedback Kristin.

        Reply
    3. Tracy on December 18, 2012 3:54 pm

      Just made this soup – so easy and tasty! I stuck to the recipe and added salt, white pepper and cayenne only at the end – very littte of the pepper – just enough to add the slightest hint of heat to the mellow savory-sweet soup. Only other thing I will add is that I used a Pink Pumpkin (the Breast Cancer awareness/donation pumpkin sold at many retailers this Oct/Nov.) that I baked/pureed just recently. The flesh of this pumpkin is a nice vibrant orange and is naturally sweet – it has proved good for this soup and also for pumpkin bread. Thanks for posting this recipe – it is going into my permanent recipe file.

      Reply

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