Gluten Free Dairy Free Mexican Pumpkin Soup Recipe

Gluten Free Mexican Dinner Party Menu Part 1 – Gluten-Free Dairy, Free Mexican Pumpkin Soup Recipe

One of the great joys of cooking comes from the sharing. I love to cook for people. I love everything about it. The planning, the shopping, the preparation and of course the eating together. OK, not really crazy about doing dishes but that’s even more of a reason to cook – someone else may feel obligated to wash up!

Gluten free folks who feed themselves quite well sometimes feel challenged when it comes to having people over for dinner who may not be gluten free. I know that for years I would prepare glutenized food for guests who ate in my home.

I don’t really know why. Did I think that the food I ate was not good enough for them? Did I think that they would somehow be short changed because of the lack of gluten? Whatever the reason, I made a decision some time ago that I would no longer compromise my way of eating. Not only does cooking food with gluten in a gluten free kitchen risk cross contamination, but the idea that others would miss the gluten somehow invalidated my way of life.

I have decided to create completely gluten-free meals that are company worthy and share them in this blog. I will do individual posts for each recipe.

Anyone who reads my blog probably has realized that I love Mexican food so my first attempt is a healthy, gluten-free Mexican dinner; complete from soup to dessert.

This is a full dinner for 6 people. Obviously any recipe can stand alone but this did make a truly great meal!


Mexican Pumpkin Soup
Mexico City Broil
Grilled Chili Relleno
Easy Mexican Rice
Kahlua and Cream Flan

The Mexican Pumpkin soup recipe for this meal is not only gluten-free but dairy free as well. It is creamy and delicious and makes for a great Fall lunch. Vegetarians can use vegetable stock instead of chicken and if you are not a fan of heat, leave out the red pepper flakes.


5 from 1 vote
Gluten Free Dairy Free Mexican Pumpkin Soup Recipe
Print Recipe

Gluten Free Dairy Free Mexican Pumpkin Soup Recipe

Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Main Course, Soup
Cuisine: Mexican
Servings: 6 servings
Calories: 256kcal
Author: Gluten Free & More


  • ½ cup pumpkin seeds
  • 2 tablespoons olive oil
  • 1 small onion - chopped
  • 2 cloves garlic - minced
  • 1 can mild green chilies – rinsed and chopped
  • 2 teaspoons brown sugar
  • 1 teaspoon ground cumin
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • ¼ teaspoon red chili flakes - optional
  • 1 (15 ounce) can pureed pumpkin (not pumpkin pie mixture)
  • 2 cups gluten free chicken or vegetable stock
  • 1 (14 ounce) can coconut milk


  • In a dry skillet over medium high heat toast pumpkin seeds for about 3 minutes until browned and you can smell the oils being released. Set aside.
  • In a large sauce pan heat olive oil over medium heat. Add onion and sauté until translucent - about 5 minutes. Add garlic and chopped chilies. Sauté for 2 minutes. Add brown sugar, cumin, salt, pepper and red chili flakes. Sauté for another minute and then add the pumpkin, chicken or vegetable stock and coconut milk. Stir well. Reduce heat and cook until heated through (about 5 – 10 minutes).
  • Process soup in blender in batches until smooth. Make sure you remove the center piece from the blender lid so that the soup does not explode in the blender.
  • Garnish soup with reserved pumpkin seeds.


Nutrition Facts
Gluten Free Dairy Free Mexican Pumpkin Soup Recipe
Amount Per Serving
Calories 256 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 13g65%
Sodium 525mg22%
Potassium 458mg13%
Carbohydrates 15g5%
Fiber 3g12%
Sugar 6g7%
Protein 4g8%
Vitamin A 11490IU230%
Vitamin C 46mg56%
Calcium 46mg5%
Iron 4.2mg23%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Dairy Free Dinner Mexican Optionally Vegetarian Party Pumpkin Recipe Soup
  1. bee
    September 17, 2008

    i have a gluten-free guest visiting soon for dinner. your blog will be a great asset. beautiful soup.

  2. Peter G
    September 17, 2008

    Stick to your guns Carol! Cook and I’m sure people will eat it. lovely soup. this is a regular at my place in the cooler months. On a diff note. As for xmas in’s actually quite fun…we go to the beach and Santa arrives on a boat!…LOL It’s different but it’s the only way I know!

  3. Katie
    September 17, 2008

    Yum! I am looking forward to Part 2! Being the big fan of soup that I am, this recipe is really appealing.

  4. StickyGooeyCreamyChewy
    September 17, 2008

    If I invited a guest with certain dietary restrictions to my home for dinner, I would make certain not to serve anything that would compromise that guest. It works both ways. Any guest in your home shouldn’t expect you to compromise your health. Besides, that fabulous Mexican meal doesn’t look like it would be a hardship on anyone! I love what you did by adding coconut milk to the soup.

  5. Travis Ingersoll
    September 18, 2008

    Wow! This looks delicious! The pictures are beautiful as well. I hear you about dinner guests and glutenous food. I used to worry about making seperate gluten-filled food for them, but no longer! I even discourage them from bringing anything with gluten in it. I tell them to bring wine or corn tortilla chips if they can’t come up with anything that wouldn’t make me sick. For them it’s an issue of convenience, but for us it’s an issue of health. I think our issue trumps theirs.

  6. The HealthNOW Doctors
    September 18, 2008

    Hi Carol,
    Was the Kahlua and cream flan a teaser or what? You listed it as part of the Mexican dinner menu but I don’t see a recipe!
    Did I miss it?

  7. The HealthNOW Doctors
    September 18, 2008

    Oops. Just read the “part 1” aspect of your post. So I guess I have to patiently await “part 2”!
    I’m sure it will be well worth waiting for – all your recipes are so wonderful.

  8. Maureen "Hold The Gluten"
    September 19, 2008

    This is JUST what I needed! I’ve been trying to make gluten free pumpkin pancakes to no avail (to put it nicely, they were disgusting). I still have 10 cans of pumpkin just waiting to be used! Pancakes are so 1986, I’m making soup!

    September 21, 2008

    so how many “parts” to this party are you doing?! I’d love to see all the recipes. Pumpkin soup is my absolute favorite during fall. I just can’t get enough. I get where Whorish like looing for it! Au Bon Pain has a really really good one I use to have in DC. Too bad I’ve yet to see on here in ATL. And you’re so right about parties needing themes (from ur last post). It makes it so much better and really does help you organize! Great great job from the looks of it. You should read my two recent posts on my trip to Mexico if you haven’t. I think you’ll enjoy all the food we ate there!!

    PS: I can’t wait to see your FLAN!! Even it’s gluten-free! :) Good to hear from you

    PSS: as for my amount work: i have imaginary assistants!! they are so good to me! LOL!.

  10. Nick
    September 21, 2008

    Orange soup! And Mexican! Awesome! By far the best soup in the world has an orange color and Mexican is the best cuisine. What a perfect combo.

  11. white on rice couple
    September 28, 2008

    What a marvelous series!! This topic could be a book Carol, because I never thought about the many options of eating Mexican and gluten free.

    Thanks for all these posts, they are so valuable, I will use your delicious recipes for sure.

    I do LOVE the soup!

  12. Bellini Valli
    October 7, 2008

    Our soup is very similar…grat minds think alike as they say. Coconut m,ilk is a flavourful and Vegan way to get that desired creaminess:D

  13. Maggie
    October 16, 2008

    I love pumpkin and squash soup and the flavors in yours sound wonderful. You have a great site!

  14. Kimkobiloba
    September 8, 2009

    I'm assuming this soup is served hot. Do you know if it would taste good cold? I love your Bloody Mary Soup idea because, for a large group of people, you can serve it cold. Would this soup be able to be served cold by any chance?

  15. Beth
    September 22, 2010

    I am totally going to make this. So beautiful!

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