0 comments / Posted by Lindsay Emery

This Pumpkin Soup Recipe is my absolute favorite fall recipe! It's a deliciously cozy meal to whip up on a chilly fall evening and because it uses canned organic pumpkin there's no messy clean-up from  scooping and blending giant pumpkins simply to get this meal on the table. I was surprised how few soup recipes are out there making use of high quality canned pumpkin! I partially get it, usually nothing beats the freshest option possible. On the other hand I'm realistic about my time and dedication to meal prepping-- and hollowing out large pumpkins, removing the slimy, sticky seeds, and blending the flesh is simply not going to happen on a regular ol' weeknight. I've tried making this recipe with different kinds of canned pumpkin and can confidently say that nothing beats a high quality organic pumpkin option. These usually cost a bit more than generic canned pumpkin but the consistency and flavor of the higher quality organic option is noticeably better every time. Similarly don't skip the Coconut Cream in favor of less expensive Coconut Milk. The Coconut Cream offers a thicker more flavorful finished product that's worth the extra cost.

Pumpkin Soup Recipe:

Serves 4 large meal portions or 8 small starters


2 Tbsp butter

1 medium yellow onion

2 carrots

½ stalk of celery and leaves (Approx. 6 sticks/ribs)

3 cups of chicken stock

30 oz. canned organic pumpkin

1 cup coconut cream

5.3 oz. plain Greek Yogurt

1 dollop of sour cream per serving

¼ tsp ground nutmeg

½ tsp smoked paprika

1 tsp pumpkin pie spice

¼ tsp red pepper flakes

1/2 tsp ground ginger

1 tsp salt

1/2 tsp coarse ground black pepper

A sprinkle of cayenne pepper



Add butter, diced onion, sliced carrots, sliced celery, celery leaves, and a sprinkle of salt and pepper to skillet and cook on medium heat until soft and lightly browned, stirring frequently to ensure even cooking.

In a large stock pot add chicken stock, pumpkin puree, and the cooked vegetables from the skillet. Cook on low/medium, stirring occasionally for 15-20 minutes.

Remove from heat and add coconut cream. Stir together.

Temper Greek Yogurt in a separate bowl with a whisk, then add to soup mixture.

Add spices to the mixture.

Transfer contents to a blender or use an emersion blender. Blend until desired

Add any additional spices to taste before serving.

Serve each portion with a small dollop of sour cream or creme fraiche, a few sprinkles of red pepper flakes and a perfectly crusty bread for a seasonally satisfying meal!


xoxo Lindsay


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