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Pumpkin Soup

40 minutes + cooling time 30 minutes

Serves 6

Low-Carb + GF + Plant-Based


October is pumpkin month in many countries, so I thought I would make some delicious pumpkin soup to reuse all those pumpkins you’re buying for Halloween decorations. I would hate to see the pumpkin going in the compost instead of in your belly ;)

Comforting and nutritious–soups are a great way to eat vegetables when the weather starts to cool down. This recipe is simple and so tasty. It works for the entire family in my house, and kids love it with a splash of cream cheese on top. When you are peeling your pumpkin, don’t throw away the seeds. We’re going to use them to dress the soup!


  • 1 kg (2.2 lbs) pumpkin (pretty much any type of pumpkin works)

  • Extra virgin olive oil

  • 1 garlic clove finely chopped

  • 1 brown onion finely chopped

  • 2 tbsp extra virgin coconut oil

  • 1 tsp sea salt (optional)

  • 5 cups of water


  • Peel and cut the pumpkin into medium-sized pieces.

  • For cooking the seeds: turn the oven on at 170 C (340 F). Next, remove the seeds making sure there is no flesh of the pumpkin left and place them in a small oven tray with a drizzle of extra virgin olive oil—Bake for 15 minutes or until they are a golden colour. Sprinkle with salt and set aside for the soup.

  • In a large pot, add the onion and coconut oil and cook for about 4 minutes. Next, add the garlic and cook until soft and golden in colour.

  • Next, add the pumpkin and the 5 cups of water to the pot with the garlic and onion. Bring to a boil at medium heat. Cook for 15 minutes or until the pumpkin is soft. Set aside and let it cool down to room temperature before blending.

  • Once cool, blend in batches until smooth and creamy.

  • Pour the soup back in the large pot and warm up before serving. Don’t forget to sprinkle the pumpkin seeds on top; they add a nice crunch to the soft texture of the soup.


To achieve your perfect consistency feel free to increase the amount of water when you are blending it. Just remember that more water will slightly reduce the flavour. Enjoy!

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