creamy pumpkin soup 1.jpg

Creamy Pumpkin Soup


5 from 2 votes
creamy pumpkin soup 1.jpg
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Creamy Pumpkin Soup

Course: Side Dish
Cuisine: American
Servings: 6 servings
Calories: 250kcal
Author: Gluten Free & More


  • ½ cup raw pumpkin seeds
  • 2 tablespoons olive oil
  • 1 small onion , chopped
  • 2 cloves garlic , minced
  • 1 (4-ounce) can mild green chilies, rinsed and chopped
  • 2 teaspoons brown sugar
  • 1 teaspoon ground cumin
  • ¼ teaspoon red chili flakes , optional
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 1 (15-ounce) can pureed pumpkin (not pumpkin pie filling)
  • 2 cups gluten-free chicken or vegetable stock
  • 1 (14-ounce) can full fat coconut milk


  • In a dry skillet over medium-high heat, toast the pumpkin seeds for about 3 minutes until browned and fragrant. Set aside.
  • In a large saucepan, heat the 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, red chili flakes, salt, and pepper and sauté for another minute. Add pumpkin, chicken or vegetable stock, and coconut milk. Stir well. Reduce heat and cook until heated through, 5 – 10 minutes.
  • Process in a 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 the soup with reserved pumpkin seeds.


Nutrition Facts
Creamy Pumpkin Soup
Amount Per Serving
Calories 250 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 14g70%
Sodium 559mg23%
Potassium 430mg12%
Carbohydrates 13g4%
Fiber 3g12%
Sugar 5g6%
Protein 4g8%
Vitamin A 11055IU221%
Vitamin C 13mg16%
Calcium 47mg5%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
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.
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Tags: Chili Peppers Dairy Free Magazine Optionally Vegan Optionally Vegetarian Pumpkin
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