Whole30 Creamy Pumpkin Soup
Warm, nourishing, and perfect for the fall season, this Whole30 Creamy Pumpkin Soup is a delightful blend of wholesome ingredients and rich flavors. Made with silky pumpkin puree, creamy coconut milk, and a fragrant mix of cinnamon, nutmeg, and ginger, this soup is a comforting option for anyone following Whole30 or looking for a dairy-free alternative. With a quick prep time of just 15 minutes and a simple cooking process, it’s ideal for busy weeknights. The onion and garlic are sautéed in olive oil to develop a flavorful base, while chicken or vegetable broth adds depth to the creamy texture. Velvety smooth and ready in under an hour, this pumpkin soup is perfect as a warming appetizer or a light meal, garnished with fresh herbs or compliant toppings to elevate its presentation. Whether you’re meal prepping or serving guests, this recipe is packed with autumn-inspired flavors that will keep everyone coming back for more!
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Recipe Information
Ingredients
- 4 cups Pumpkin puree
- 1 cup Coconut milk
- 3 cups Chicken or vegetable broth
- 1 large Onion
- 3 large Garlic cloves
- 2 tablespoons Olive oil
- 1 teaspoon Ground cinnamon
- 0.5 teaspoon Ground nutmeg
- 0.5 teaspoon Ground ginger
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Chop the onion and mince the garlic cloves.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and cook for another minute, stirring frequently to prevent burning.
Stir in the pumpkin puree, coconut milk, and broth, and mix well to combine all ingredients.
Add the ground cinnamon, nutmeg, ginger, salt, and black pepper to the pot, and stir until the spices are well incorporated.
Bring the soup to a gentle boil, then reduce the heat to low and let it simmer for 15 minutes, allowing the flavors to meld together.
Using an immersion blender, blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth.
Taste and adjust seasoning if necessary, adding more salt or pepper as desired.
Serve warm, garnished with fresh herbs or a sprinkle of your favorite Whole30 compliant toppings.
Nutrition Facts
Calories |
173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 783 mg | 34% | |
| Total Carbohydrate | 21.6 g | 8% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 9.9 g | ||
| Protein | 3.3 g | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 71 mg | 5% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 462 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
