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Pumpkin Soup

User Rating 4.5 Star Rating (5 Reviews)


Pumpkin Soup

Adding a bit of cayenne pepper or chili powder adds a nice kick of spice to this creamy harvest soup.

© 2008 Ashley Skabar, licensed to About.com, Inc.

During the fall and winter months, there are few things as comforting as a bowl of savory-sweet pumpkin soup. Served with dairy-free crackers or bread, this is a hearty, warming meal for lunch or dinner.

For best results, use a non-dairy milk alternative that contains carrageenan, which will help keep the liquid stabilized during heating.

Serves 4 to 6

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes


  • 1 T. olive oil
  • 1 cup finely chopped onion
  • 1 clove garlic, finely chopped
  • 1 medium-sized leek, white parts only, chopped
  • 1 cup chopped apple or pear
  • 3 T. sugar
  • ¾ t. ground cinnamon
  • ½ t. ground ginger
  • ¼ t. ground nutmeg
  • ½ t. salt, plus more to taste
  • 1 15-ounce can low-sodium vegetable broth
  • 2 cups water
  • 2 15-ounce cans pumpkin puree
  • ½ cup coconut milk
  • ½ cup almond milk or soymilk (see Head Note)
  • Pepper, to taste
  • Cayenne, for garnishing
  • Fresh herbs, such as dill or parsley, for garnishing


1. In a medium-large stock pot (3-5 quarts), heat the olive oil over medium-high heat. Add the onion and garlic, and cook for 3-4 minutes, or until the onion is translucent. Add the leek, apple, sugar, spices and salt, and cook for 1-2 minutes, stirring constantly, until the leek is softened. Add the vegetable broth and water. Bring the mixture to a boil and then turn down to a simmer for about 15-20 minutes, or until the apple pieces are very tender.

2. Stir in the pumpkin puree. Working in batches, puree the mixture in a blender until smooth, adding a bit of the coconut milk and almond milk to each batch until all has been added. Return the soup to the pot and heat over low heat, stirring constantly, to desired temperature. Add salt and pepper to taste. Garnish with a sprinkle of cayenne pepper and fresh herbs or your choice.

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