Creamy pumpkin soup

I love soup, most days in winter, soup is on the menu. I often make a big saucepan full of soup on the weekend and portion it out into containers to freeze or take to work. Even at work I often have a container or two of soup in the freezer, that way I always have a healthy option if I leave my lunch on the kitchen bench at home (yes it has happened before).

My soups are often a mix of vegetables and rarely the same but good old fashioned pumpkin soup is definitely a fav that I go back to. And it just so happens that pumpkins are readily available and cheap all through winter in Australia… bonus. This recipe is a creamy pumpkin soup, without the dairy.



  • Approximately 1 kg pumpkin (butternut or Queensland blue), chopped. You can also add a couple of carrots.
  • 1 onion, diced
  • 2 – 4 cloves of garlic, minced
  • 2 cm piece of ginger (for that added zing), grated
  • 1 tablespoon coconut oil, ghee or butter
  • 500 ml chicken stock
  • 1/2 cup of coconut milk or cream
  • Salt and pepper to taste



  1. In a large saucepan, fry the onion in coconut oil until translucent
  2. Add the garlic, ginger, pumpkin and salt and cook for a couple of minutes
  3. Pour in the chicken stock and bring to boil, once boiling turn heat down and let the soup simmer away until the pumpkin is tender and falling apart
  4. Turn heat off, allow to cool slightly and add the coconut milk or cream
  5. Using a hand blender, puree the soup, adding more liquid (stock or water), salt and pepper if need


Enjoy that warm nourishing goodness


5 thoughts on “Creamy pumpkin soup

  1. Pingback: Sugar Free September – Week 2 Update | Simply Nourishing

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