Creamy Pumpkin Soup

Yay for soup season!

The following recipe is adapted from Cookie and Kate.


  • 2 tablespoons coconut oil
  • Homemade puree from 1 pie pumpkin OR about 25 oz canned pumpkin puree
  • 1 large yellow onion, chopped
  • 5 garlic cloves, pressed or minced
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ⅛ teaspoon cloves
  • Tiny dash cayenne pepper (optional)
  • Dash black pepper
  • 4 cups chicken broth (I recommend homemade or Bonafide brand; can also use vegetable broth)
  • ½ cup full fat coconut milk
  • 2 tablespoons maple syrup or honey (leave honey out if you have a baby…mine loved this recipe!!)
  • ¼ cup pepitas (roasting makes it even tastier!)
  • ¼ cup chopped green onions


  1. Heat the coconut oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes.
  2. Add the pumpkin flesh/puree, cinnamon, nutmeg, cloves, cayenne pepper and a dash of black pepper. Add the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes.
  3. Stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool a bit. You can use an emulsion blender to blend in the pot. I used my Vitamix, working in batches to transfer the contents.
  4. Taste and adjust if necessary (You may want to add more coconut milk for extra creaminess/milder flavor, or maple syrup to make it a little sweeter).
  5. Ladle soup into individual bowls. Sprinkle pepitas and green onions over the soup and serve. Let leftover soup cool completely before refrigerating it for up to 4 days (leftovers taste even better the next day!). Or, freeze this soup for up to 3 months. I froze a few small jars to give to my baby in the coming weeks.
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