Quick and Easy Pumpkin Soup

Quick and Easy Pumpkin Soup

This simple and quick soup recipe will satisfy all your pumpkin cravings this season without the crazy calories. Made using canned, pureed pumpkin, this soup comes together in minutes and brings out the most comforting flavor of the season in a healthy, satisfying way. Enjoy leftovers on cold, cozy nights! 

Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 16
Calories 175 kcal


  • 2 Tablespoon coconut oil
  • 2 yellow onion, chopped
  • 2 teaspoon garlic, minced
  • 2 Tablespoon coconut palm sugar
  • 1 teaspoon ground allspice
  • 1/2 teaspoon crushed red pepper flakes
  • 4 15oz cans pureed pumpkin
  • 4 cups low sodium vegetable broth
  • 2 teaspoon sea salt
  • 2 (14oz) can coconut milk
  • black pepper
  • To garnish: pepitas and sour cream


  1. Place the coconut oil in the bottom of a large soup pot over medium high heat. 

  2. Add in the onion, garlic, coconut palm sugar, allspice, and red pepper flakes. Sauté for about 10 minutes, until tender. 

  3. Add pureed pumpkin, broth and salt while bringing the mixture to a boil. 

  4. Turn down the heat, cover and simmer for 30 minutes. 

  5. Use an immersion blender to blend the soup until smooth, and then return the soup to a simmer. 

  6. Add in the coconut milk and season to taste with salt and black pepper. Garnish with pepitas and sour cream. 

  7. Nutritional Analysis: One serving equals: 175 calories, 13g fat, 13g carbohydrate, 5g fiber, and 3g protein.