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Pumpkin Soup

As the temperature continues to dip, it is no surprise that many of us are seeking out the solaces of fall: cozy sweaters, big scarves and comfort food.

This delicious and paleo-friendly soup recipe is one of my favourites.

Make a big batch and enjoy it for lunches or an easy, ready-in-minutes dinner.


  • 1 1/2 tablespoons extra-virgin olive oil

  • 1 cup chopped onion

  • 3 garlic cloves, minced

  • 3 cups solid-pack pumpkin, canned

  • 2 cups low-salt vegetable broth

  • 2 teaspoons sugar

  • 1/2 teaspoon ground allspice

  • 1/2 teaspoon dried crushed red pepper

  • 1 1/2 cups unsweetened coconut milk, divided

  • Salt and pepper

  • Pepitas, for garnish


  1. Heat the oil in a heavy large pot over medium heat. Add the onion and garlic. Sauté until golden, about 10 minutes.

  2. Add the pumpkin, broth, sugar, allspice, and crushed red pepper. Bring to a boil. Reduce the heat. Cover and simmer until flavors blend, about 30 minutes.

  3. Working in batches, puree the soup in a blender until smooth. Return the soup to the pot. Bring the soup to a simmer, thinning with coconut milk to the desired consistency. Season to taste with salt and pepper.

  4. Ladle the soup into bowls. Sprinkle with the pepita seeds, drizzle with a teaspoon of coconut milk, and serve.


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