a simple {real food} recipe :: pumpkin soup {dairy free option}

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This is one of the warmest, most inviting soups you will ever taste! Even if you aren’t a pumpkin person I invite you to try this mild yet very flavorful soup.

I typically use less stock than what I did for this batch, as I love a thicker soup (especially for the little ones – easier/less messy on the spoons!), but this go around I amped it up. We just started my oldest’s first week of preschool last week, and I’m trying to do all I can to get immune boosting homemade stock in the girls to keep us healthy. I ended up putting their soup in a straw cup to keep from the big runny mess and they LOVED it that way 🙂 And since they were drinking it up, I ended up with mine in a mug the next day and it was just perfect!

You’ll need:

2 onions, sliced

3 TB friendly fat to cook in (butter, coconut oil, tallow, lard)

2 cloves garlic, minced

4 cups pumpkin puree (you could do 2-3 cans if you aren’t using your own)

2 quarts chicken stock (may use just 1 if you wish for a thicker soup)

1 tsp pumpkin pie spice

Sea salt/pepper to taste

1 cup cream or whole milk (if you are dairy free try coconut milk or leave it without – I would go with less stock to make sure it’s nice and creamy)

Crispy pumpkin seeds to garnish if you desire!

  1. Sauté the onion in friendly fat of choice for a good 5 minutes. Add a pinch of sea salt to bring out the juices and sweeten them up.
  2. Add the garlic and cook for a minute.
  3. Add the pumpkin puree, stock, and seasonings and bring to a boil.
  4. Reduce to a simmer and cook for about 10 minutes to bring the flavors together.
  5. Remove from the heat and add in the cream or milk.
  6. Blend with a handheld blender or in a blender/food processor.
  7. You could reduce it down with more heat if you think it’s runny.

Kitchen Tips:

  1. This batch fed the girls and I for lunch that day and I froze up 6 pints size jars. Half the batch if you think it’s too much for you, or double it if you feel you need more!
  2. I love topping mine with crispy pumpkin seeds!
  3. This would be a great first course to your Thanksgiving dinner or just an everyday lunch to take in a thermos to school or work! And since it freezes up great, making it up ahead of time will save you the hassle!
  4. If you don’t have pumpkin pie spice on hand, you could use a few pinches of nutmeg. This is how I typically made my pumpkin soup before, but after reviewing the pumpkin pie spice from Mountain Rose Herbs I’m sold on the blended warm flavor it gives!
  5. PS! Did you all enter the MRH giveaway yet?! Only ONE DAY LEFT! You could win this pumpkin pie spice along with other goodies!
  6. THIS post I wrote on making homemade stock has some great articles to explain the healing benefits of making your own stock! Making flavorful soups like this is a great way of getting immune boosting stock down your family! If you will not be making your own I would stick with Pacific Organics VEGETABLE stock – it does not have MSG. I have not been able to find a meat stock on store shelves without MSG.


Let me know how you like the soup 😉

This post was shared at Real Food Freaks Freaky Friday, Too Many Jars In My Kitchen’s Fill Those Jars Friday, and Real Food Forager’s Fat Tuesday!


the real food hippie :: renee is married to her superman and mama to her 3 busy bees. she loves soaking up the sun, real butter, and julia child. her passion is helping people take baby steps to raise a real food generation in this world of highly processed food – one with healed guts, functioning minds, and solid health. she also blogs at Raising Generation Nourished. Find more of Renee on twitter pinterest and Google+.

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