Pumpkin Soup

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Pumpkin Soup

With onion, ginger, spices and pumpkin, this soup is delicious! I was given a very large pumpkin and did not know what to do with so much. So I created this recipe. I used one quarter of it in this recipe so I froze the rest for more pumpkin soup later.


  • 1 medium onion, finely chopped
  • 2 Tbsp coconut oil
  • 1- 1 1/2 Tbsps minced peeled fresh ginger
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1/4 tsp cardamom (Optional)
  • 1 tsp salt
  • 1 red pepper, sliced
  • 3 cups of greens (spinach or kale or Swiss chard), chopped
  • 4 cups pumpkin, chopped
  • Water to steam the pumpkin
  • 1 cup unsweetened coconut milk (not low-fat) or almond milk
  • 1/4 cup Roasted pumpkin seeds for serving


  1. Steam pumpkin and cook till soft. ( keep some for later in case soup gets too thick).
  2. Then puree pumpkin in blender (use caution when blending hot liquids) or blend with hand blender in pot.
  3. Cook onions in oil until softened, 3 to 5 minutes.
  4. Add ginger and cook, stirring, 1 minute.
  5. Add cumin, coriander, and (cardamom if using it) and cook, stirring, 1 minute.
  6. Add the above to the pureed pumpkin.
  7. Stir in red pepper and chopped greens.
  8. Simmer, uncovered, stirring occasionally, 30 minutes or less.
  9. Season soup with salt.
  10. Soup can be thinned with additional water.
  11. After serving in the bowls add coconut milk.
  12. Sprinkle with roasted pumpkin seeds.

More tasty soup recipes:

Swiss Chard Soup

Creamy Swiss Chard Soup with Almonds is Delicious

Creamy Swiss Chard Soup with Almonds is Delicious

Red Lentil Soup

Kabocha Squash Soup

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By | 2017-10-29T15:41:54+00:00 November 9th, 2011|Recipes, Soup, Vegetables|10 Comments

About the Author:

I am the Founder and Author at Real Food For Life. Have been teaching cooking classes worldwide since 1982. Create original, healthy recipes and menus, which are gluten free and white sugar free. Also, the author of the GREEN means LEAN and Balance Your Body e-books. I turned a debilitating health crisis into a passion for helping others with healthy, sugar free, gluten free eating and cooking.


  1. rachel berechit November 10, 2011 at 4:40 pm

    sound deeeeeelicious
    I will defenetly make it

  2. Debra Gulliford November 10, 2011 at 8:52 pm

    Do you have to peel the pumpkin or can you leave the skin on? I’ve never cooked pumpkin before.

  3. Sharon Fenderson November 10, 2011 at 11:24 pm

    Can I buy organic pumpkin already in a can? Less mess is what I am into due to a very small kitchen; so less fussy the better…unless I am borrowing a friends culinary-equiped kitchen. ;o)

  4. Diana Herrington November 17, 2011 at 4:04 pm

    Yes you can Sharon; you know it is not as messy as you would think. Just cut in half; take out the seeds etc and cut into a few pieces and put in a pot. That is the hardest part but you can just get a can of organic pumpkin.

  5. Diana Herrington November 17, 2011 at 4:05 pm

    Debra, it is best to take the skin off after cooking it.

  6. Diana Herrington November 17, 2011 at 4:08 pm

    Rachel, Let us know how it turns out for you.

  7. Saran Kirschbaum July 6, 2013 at 12:01 pm

    Please post carb, calories etc. and other % of recipe’s makeup.

  8. Diana Herrington July 8, 2013 at 3:36 am

    Sorry Saran, that is not something we do here. Our philosophy is about eating real food and a wide variety so that you do get all the nutrients you need daily.

  9. Christopher September 23, 2013 at 1:17 pm

    Hi Diana,

    This recipe looks amazing for our family gathering of about 14 people at Thanksgiving… any idea of how many servings the above recipe makes?
    Also, I take it you just pour the coconut milk and lay it on top of the soup with out mixing it?

    Thanks for any help!

  10. Christopher September 23, 2013 at 1:18 pm

    Please disregard, just setting the follow up box.

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