Wholesome Pumpkin 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
Prep time
Cook time
Total time
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!
Serves: 8 servings
  • 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
  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.

About Author

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.


  1. 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.

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