Orange bowl of pumpkin soup on wooden table.

by Leah Rodrigues |

Pumpkin soup is an eas, chilly weather dish that anyone can prepare.  This recipe is free from gluten or dairy and can be easily converted to vegetarian/vegan by substituting vegetable stock for chicken stock.  You can also use fresh cubed pumpkin if available at your local market. While this is a clean recipe, your guests will enjoy it just the same.

Whole 30 Pumpkin Soup


1 Tbsp coconut oil
1 medium yellow onion, chopped
2 cloves garlic, finely chopped
1 Tbsp fresh ginger, finely chopped
2 Granny Smith apples, cored, peeled, and chopped
1 cup chopped butternut squash
2 cups pure pumpkin puree
2 cups chicken stock
1 tsp ground cinnamon
1/4 tsp ground nutmeg
salt and freshly ground pepper, to taste
roasted pepitas (pumpkin seeds) and chopped cilantro, for garnish


Step 1: In a large stock pot, heat coconut oil over medium high heat. Add the onion, garlic, and ginger. Cook until fragrant and onions begin to appear translucent, stirring occasionally. Add the apples and butternut squash and continue to cook until softened.  

Step 2: Add the pumpkin puree and chicken stock and stir to combine. Bring mixture to a boil and then reduce to a simmer. Allow to cook for 15 to 20 minutes. Season with cinnamon and nutmeg. Add salt and pepper, to taste.

Step 3: Using an immersion blender, puree soup until smooth. Top with pumpkin seeds and cilantro. Serve hot.

Photo credit: moirabot via / CC BY-NC-SA

Brand Category: 

About The Author's picture

Foodista.comThe Cooking Encyclopedia Everyone Can Edit

Foodista is a passionate community of food lovers who want to share and exchange its collective knowledge about all things culinary. Our editorial content informs and entertains readers with a daily dose of food news, cooking tips and recipes, health and nutrition information, holidays and special events, and more. Additionally, we feature a wealth of encyclopedic content about foods, tools, and techniques, and house a growing database of user-added recipes.

Add new comment

To prevent automated spam submissions leave this field empty.
This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.
7 + 7 =
Solve this simple math problem and enter the result. E.g. for 1+3, enter 4.
By submitting this form, you accept the Mollom privacy policy.