Savory Pumpkin Soup

This creamy, dairy free soup is loaded with flavor, comes together easily, and makes a perfect light meal or starter. Thanks to canned pumpkin puree, it comes together quickly. Make sure to pay attention when buying canned pumpkin; it’s easy to inadvertently pick up a can of sugar loaded pie filling, especially around the holidays! 

This recipe is inspired by one of our members.  Thank you Mary!

Savory Pumpkin Soup
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Savory Pumpkin Soup

Servings 4

Total Time: 25 minutes

Cook Time: 25 minutes

Nutrition Information

calories 403

carbohydrate 21.7g

protein 10.1g

fat 33.7g

saturated fat 18.5g

sodium 403mg

potassium 742mg

fiber 7.2g

sugar 8.4g


  • 2 tablespoon(s) olive oil
  • 1 medium onion(s) diced
  • 2 medium garlic clove(s) minced
  • 1/2 teaspoon(s) turmeric
  • 1/4 teaspoon(s) cinnamon
  • 1 can(s) pumpkin puree, organic (15 oz) or homemade puree
  • 2 cup(s) chicken broth
  • 1 cup(s) coconut milk, full fat
  • 1/8 teaspoon(s) nutmeg, ground
  • 1/2 cup(s) pumpkin seeds, toasted optional, for garnish
  • 1/2 cup(s) coconut flakes optional, for garnish
  • 2 tablespoon(s) parsley, fresh for garnish
  • 1/8 teaspoon(s) sea salt to taste
  • 1/8 teaspoon(s) black pepper to taste


  1. In a Dutch oven or large stockpot, heat the oil over medium heat and add the onion. Sauté until soft and stir in the garlic, turmeric, and cinnamon. Season with salt and pepper. Cook for about a minute and add the pumpkin and the broth.
  2. Bring the soup to a boil, and then reduce to a simmer. Simmer for 5 minutes, turn off heat, and transfer to a blender. Blend until smooth, in batches, if necessary, and transfer back to the pot.
  3. Add the coconut milk and nutmeg and bring to a low simmer. Simmer until heated through, and serve topped with desired garnishes.