Last Updated on September 25, 2024
I love this pumpkin soup recipe and I think you’re going to love it, too.
Here’s why…
This Pumpkin Soup Is…
- Filling – but light, low calorie, and low carb
- A healthy way to get a big burst of pumpkin flavor, without tons of sugar
- Is an easy way to get more fiber without another salad or smoothie
- Makes a great appetizer, that won’t ruin your appetite
- Is super easy to make… this is a throw-it-in-a-pot-and-babysit-it kinda recipe
- The velvety texture and flavor is divine
- It’s gluten-free, dairy-free, and delicious
- It has a powerful punch of antioxidants and metabolism-boosting spices
- It’s detoxifying
- It’s great for weight loss and health
I think you’re going to love it. : )
Ready to experience the magic? Let’s do this!
Pumpkin Soup Recipe
Ingredients
- 1 (15-ounce) can of unsweetened pumpkin puree
- 1 cup coconut milk
- 2 tbsp tahini
- 1 green apple, cored and chopped
- juice from one orange
- 2 tsp sage
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- salt & ground pepper to taste

This is the pumpkin I used.
How to Make Pumpkin Soup
- Heat the pumpkin, coconut milk, and tahini in a large saucepan over medium heat.
- Add the apple, and the rest of the ingredients.
- Cover, and reduce to low heat.
- Simmer for 25 minutes, stirring occasionally.
- Puree soup in a food processor or a blender.
- Either return the soup to your saucepan over low heat, or let the soup heat in a crockpot on a warm/low setting for a few hours.
- Season with salt and pepper to taste and serve immediately.
- This recipe makes 2 (big) or up to 4 (smaller) servings and lasts up to 3 days in the fridge.
This is what it looks like before blending.
TIP: Mashed butternut squash makes a great pumpkin alternative. Squash is higher in vitamins and minerals than a pumpkin, plus, it’s nice to have a new twist on a holiday favorite.
That’s all. You’ll be able to print the recipe below. Keep scrolling, darlin’.
After you’ve had a chance to try this recipe – leave me a comment to let me know how your Pumpkin Soup turned out.
Your Coach and Biggest Cheerleader
xxoo
Pin this recipe to Pinterest so you’ll have it forever.
Here are some other popular posts. I think you’re going to love them.
- Healthy Caribbean Jerk Chicken Soup
- Roasted Red Pepper Soup
- Coconut Shrimp Thai Soup
- Vegan Cream of Broccoli Soup
PUMPKIN SOUP RECIPE
Ingredients
- 1 15-ounce can of unsweetened pumpkin puree
- 1 cup coconut milk
- 2 tbsp tahini
- 1 green apple, cored and chopped
- juice from one orange
- 2 tsp sage
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- salt & ground pepper to taste
Instructions
- Heat the pumpkin, coconut milk, and tahini in a large saucepan over medium heat.
- Add the apple, and the rest of the ingredients.
- Cover, and reduce to low heat.
- Simmer for 25 minutes, stirring occasionally.
- Puree soup in a food processor or a blender.
- Either return soup to saucepan and heat on very low, or let the soup heat in a crock pot on a warm/low setting for a couple hours.
- Season with salt and pepper to taste and serving immediately.
Nutrition
Sounds nice, but this amount will last me a few days. Can I store it in the fridge?
As a rule of thumb I always say try to eat it within 3 day after making it. You can freeze extras if you make a big batch.