Pumpkin Soup

Fall is a wonderful time of the year that has its own unique flavor profiles. During the autumn months I begin to think of earthy flavors like squash, cinnamon, subtle spices like nutmeg or cardamom, and of course, pumpkin. Pumpkin is truly a hallmark fall flavor. However, I have to admit I am not a fan of pumpkin or at least “sweet” pumpkin dishes. I much prefer pumpkin in savory dishes and think it is a wonderful ingredient in pasta dishes, soups, or breads. It pairs well with spices and when roasted (or even pureed from a can!) is so easy to incorporate into delicious side dishes or a main course.

Pumpkin soup is how I pay homage to this unique fall flavor. It’s a way to enjoy the taste of pumpkin without having to deal with the consistency of pumpkin pie and the overwhelming combination of typical spices that make pumpkin pie unappealing to many people, including me. It’s also a great way to use up any leftover pumpkin you have from my holiday baking!

This soup is velvety smooth, perfect as comfort food on a chilly day, and stores well in the refrigerator. It incorporates coconut milk for extra richness without the burden of lactose, and you can make it as thick or thin as you want. Add in texture with different toppings, and enjoy this soup as a seasonal lunch or an appetizer or side for dinner. The ingredients provide protein and about 4-8 grams of fiber, so it’s healthy, delicious, and easy!

Pumpkin Soup

  • 1 tablespoon extra-virgin olive oil
  • 2 medium shallots, diced
  • 2 cloves garlic, minced
  • 2 ½ cups puree pumpkin (either roasted fresh or from a quality canned brand. Do not use pumpkin pie mix– be careful that the label says pure pumpkin puree)
  • 1 cup light coconut milk (or light cream)
  • 2 tablespoons Grade A maple syrup or honey
  • ¼ teaspoon salt
  • ¼ teaspoon fresh ground black pepper
  • ¼ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  1. In a large saucepan over medium heat, add 1 tablespoon extra-virgin olive oil and sauté shallots and garlic, 2 to 3 minutes, until slightly browned and translucent.
  2. Add all remaining ingredients and bring to a simmer.
  3. Once simmering, use an immersion blender or conventional blender to puree soup to desired consistency.
  4. Continue to cook over medium-low heat for 5 to 10 minutes. Adjust seasonings to taste as needed
  5. Serve warm. Top with toasted pumpkin seeds, almonds or sesame seeds or a dollop of crème fraiche or cream.

Featured Photo by Jade Aucamp

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