Pumpkin Soup – It hits the Fall Soup Spot

A simple, 7-ingredient pumpkin soup that's savory and made completely from scratch! Healthy, satisfying, and perfect for chillier weather.

2 sugar pumpkins (Yield ~2 1/4 cups)

2 red onions, small ( you can use shallots too)

2 heads of garlic

2 cups vegetable broth

1 can coconut milk

1 teaspoon olive oil

1/4 tsp each sea salt, black pepper, cinnamon, nutmeg

Preheat oven to 350 degrees. Using a sharp knife, cut the pumpkins in half. Use a spoon to scrape out all of the seeds and strings. Place face down on the baking sheet. Wrap the garlic cloves in foil and drizzle with ½ teaspoon of olive oil. Peal the skin from the onions, cut in half. Drizzle with ½ teaspoon of olive oil and then wrap onions in foil. Bake for 45-50 minutes or until a fork easily pierces the skin of the pumpkins easily. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside. For the cloves of garlic, once they are cool enough to touch, pinch the garlic cloves from the bottom and the roasted garlic will be released. Throw the skins away. Put the garlic and the onion with the pumpkin.

To a large saucepan over low heat add all the liquid ingredients. Give them a stir and allow them to heat up.

Add remaining ingredients, including the pumpkin, garlic and onion. Using an immersion blender puree the soup. You can also use a blender by pouring small amounts of the soup into the blender. Blend that until smooth. Continue to blend all the soup in small batches.

Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve as is or with crushed kale chips on top. I’ve also used toasted sesame seeds or raw pumpkin seeds as a garnish.

Recipe serves 3-4. Leftovers keep in the fridge for up to a few days and in the freezer for up to a month or more.

To your best health,

Coach Nancy

About the author

Coach Nancy

Nancy Carlson is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainer Association, a Level 1 Youth Conditioning Specialist with the International Youth Conditioning Association, and is a Level 2 Certified Precision Nutrition Master coach. Nancy was recognized in 2011, 2012, 2013, 2014, 2015, 2016 and 2017 as the “Best of the Best” Fitness Trainer in Southern NH by the Hippo Press.

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