Whole30 Pumpkin Vegetable Soup

Nutriscore Rating: 79/100

Cozy up with a bowl of vibrant and wholesome Whole30 Pumpkin Vegetable Soup, a satisfying blend of fall-inspired flavors and nourishing ingredients. This creamy soup combines nutrient-packed pumpkin puree with coconut milk for a velvety texture, complemented by savory aromatics like onion, garlic, and fresh sage. A medley of carrots, celery, and red bell pepper adds brightness and depth, while warm spices like cinnamon and nutmeg infuse the dish with comforting autumn notes. Ready in just 45 minutes, this one-pot recipe is perfect for busy weeknights or meal prepping, and it's entirely Whole30-compliant, dairy-free, and gluten-free. Serve it hot with a sprinkle of sage for a delightful, seasonal meal that's as beautiful as it is delicious.

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

14 items

• 2 tablespoons olive oil
• 1 large onion
• 3 garlic cloves
• 2 medium carrot
• 2 celery stalks
• 1 medium red bell pepper
• 4 cups vegetable broth
• 1 15 oz can canned pumpkin puree
• 1 cup coconut milk
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 5 fresh sage leaves

📝 Instructions

12 steps

1. Heat the olive oil in a large pot over medium heat.

2. Chop the onion, mince the garlic cloves, and dice the carrot, celery, and red bell pepper.

3. Add the onion and garlic to the pot and sauté for 3-5 minutes, until the onion becomes translucent.

4. Add the carrot, celery, and red bell pepper, and sauté for another 5 minutes, stirring occasionally until the vegetables begin to soften.

5. Pour in the vegetable broth and bring the mixture to a boil.

6. Reduce the heat to low and stir in the pumpkin puree and coconut milk until well combined.

7. Add the ground cinnamon, ground nutmeg, sea salt, and black pepper to the pot, stirring to incorporate the spices evenly.

8. Simmer the soup on low heat for 15-20 minutes, allowing the flavors to meld together.

9. Chop the fresh sage leaves and add them to the soup for the last 5 minutes of cooking.

10. Optional: Use an immersion blender to puree the soup until smooth, or leave it with chunks for a more rustic texture.

11. Taste the soup and adjust seasoning as needed before serving.

12. Serve the soup hot, garnished with additional fresh sage if desired.

Nutrition Facts

1 serving (362.7g)

Calories		187
% Daily Value*
Total Fat		8.3 g	11%
	Saturated Fat	1.5 g	7%
	Polyunsaturated Fat	1.1 g
Cholesterol		1 mg	0%
Sodium		738 mg	32%
Total Carbohydrate		26.5 g	10%
	Dietary Fiber	5.8 g	21%
	Total Sugars	10.9 g
Protein		4.7 g	9%
Vitamin D		0.0 mcg	0%
Calcium		76 mg	6%
Iron		2.2 mg	12%
Potassium		673 mg	14%

*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.

Source of Calories

Fat: 441 cal (37.2%%)

Protein: 109 cal (9.2%%)

Carbs: 634 cal (53.5%%)