Creamy & Delicious Pumpkin Soup

Filling root vegetables, creamy coconut milk and a medley of warming winter spices make for one delicious bowl of pumpkin soup. And to really take it over the top, sprinkling on spiced pepitas that have been toasted to salty perfection…mhmm. Yes, please.

I love pairing my pumpkin soup with a slice (or two!) of almond flour bread for some added protein. You could also serve it with a topping of my crunchy roasted chickpeas to boost up both protein and fibre.

Why Pumpkin Is Your Skin’s BFF

HIGH IN BETA-CAROTENE

• Converted to vitamin A in the body
• Minimizes acne and scarring
• Promotes cell turnover
• Reduces oil production
• Stimulates collagen production
• Tightens the skin
• Improves uneven pigmentation
• Protects the skin from harmful UV rays

ABUNDANT IN ANTIOXIDANTS

• Antioxidants like beta-carotene, vitamin C, Vitamin E, lutein and zeaxanthin.
• Combat free radicals in the body that promote disease, aging and acne.
• Help support liver function

IMPROVES DIGESTION

• Good source of fibre for improved digestion
• 60% of the fibre in pumpkin is soluble fibre (feeds the good bacteria in your gut)
• The other 40% of the fibre is insoluble fibre (helps push food through your GI tract and adds bulk to your stool to ease constipation)

Love Pumpkin?

Try these other recipes featuring everyone’s favourite winter squash:

• Pumpkin Spiced Latte
• Pumpkin Pie Parfait
• Pumpkin Pie
• Pumpkin Bread
• Pumpkin Muffins

Pumpkin Soup with Spiced Pepitas

Filling root vegetables, creamy coconut milk and a medley of warming winter spices make for one delicious bowl of pumpkin soup.

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Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 25 minutes minutes

Author: Katie Stewart

Ingredients

For the soup:

• 2 cups pumpkin puree roasted or canned
• 2 cups broth of choice I used bone broth
• 1 medium sweet potato peeled and diced
• 3 shallots sliced
• 3 cloves garlic minced
• 1 ” ginger knob minced
• 1/2 tsp cinnamon
• 1/2 tsp turmeric
• 1/2 tsp smoked paprika
• 1 tbsp maple syrup
• 1/4 cup full fat coconut milk
• Sea salt to taste
• Avocado oil for sauting

For the spiced pepitas:

• 1 cup pepitas
• 1 tbsp avocado oil
• 1 tsp salt
• 1/2 smoked paprika
• 1/2 tsp garlic powder

Instructions

• Preheat oven to 350F for the spiced pepitas.
• In a medium-sized pot, warm avocado oil.
• Add shallots to the pot and saute until translucent (about 5 minutes)
• Add garlic and cook until fragrant (about 2 minutes).
• Add pumpkin puree, sweet potato, broth, and spices to the onion/garlic mixture.
• Bring to a boil, reduce heat and simmer for 15 minutes.
• In the meantime, add all the ingredients for the spiced pepitas to a small bowl. Mix until pepitas are well coated.
• Spread coated pepitas on a lined baking sheet and place in the oven for 10 minutes (or until toasted). When done, remove from oven and set aside.
• When the soup is done simmering, remove from heat and stir in coconut milk, maple syrup and desired amount of salt.
• To blend, use either an immersion blender or transfer soup to a regular blender. Mix until well combined.
• Pour into bowls and top with spiced pepitas. Served immediately.