top of page

Creamy Plant-based Pumpkin Soup with Chili Cran Relish

Updated: Nov 4, 2022

Pumpkin soup is often a staple meal in households during autumn. We thought we would bring back an old favorite by providing this “vegefied” version of Rachel Ray’s Pumpkin Soup. This altered dish is dairy free and cholesterol free, making it a great alternative for families who are looking for a healthier approach to the comfort foods of fall!

Starting a tradition

The holidays are an amazing time to meet up with loved ones and make memories over shared meals. Each member of the family becomes associated with a certain dish, and if you’re still looking for a dish to call your own, this could be it! This soup will definitely delight your family and friends year after year.

How to use every part of a pumpkin

· Carve the outside to make a decorative Jack-o-lantern

· Use the insides to make a pumpkin puree that can be used in numerous dishes

· Make your very own pumpkin spice latte

· Roast the pumpkin seeds for a tasty snack, or feed them to your neighborhood birds

· Make a pumpkin body scrub


Creamy Plant-based Pumpkin Soup with Chili Cran Relish

Creamy Plant-based Pumpkin Soup with Chili Cran Relish

Pumpkin Soup with Chili Cran Relish
Download PDF • 839KB


1 fresh bay leaf

2 ribs celery with greens, finely chopped

1 medium yellow onion, finely chopped

Salt and pepper

2 tsp poultry seasoning or 2 tsp ground thyme

2 tsp hot sauce, or to taste

6 cups vegetable stock

1 can cooked pumpkin puree (28 ounces)

2 cups Heart Healthy Coconut Milk*

1/2 tsp freshly grated nutmeg

Heart Healthy "Coconut Milk"

2 cups plain non-dairy milk

1 tsp coconut extract

1/4 cup whole wheat or white whole wheat flour

For the Relish

1 crisp, green apple, such as McIntosh or Granny Smith, finely chopped

1/4 red onion, finely chopped

2 Tbsp lemon juice

1/2 cup dried sweetened cranberries, chopped

1 tsp chili powder

2 tsp agave or coconut nectar

1/2 tsp ground pumpkin pie spice


  1. Add Heart Healthy "Coconut Milk" ingredients to a small saucepan and stir to combine; bring to a simmer over medium heat stirring frequently. Reduce heat to low and continue to simmer, stirring occasionally for five minutes or until smooth and thickened. Remove from heat and set aside.

  2. Heat a large stock pot over medium high heat; add celery, bay leaf and onion and dry sauté until translucent - about 5 to 7 minutes, as needed, add a tablespoon of broth or water at a time to prevent sticking. Season with salt and pepper.

  3. Stir in flour, poultry seasoning and hot sauce, cook for 1 minute until well-incorporated.

  4. Pour broth into pot and bring to a boil; reduce heat and add pumpkin puree in large spoonfuls; stir until smooth; reduce heat and simmer for 10 minutes.

  5. Stir in coconut milk and nutmeg; cook an additional five minutes, or until fully heated through.

  6. Puree until smooth with an immersion blender. Ladle into bowls for serving.

  7. Assemble the relish ingredients in a small bowl; top each serving with a spoonful of relish for garnish


*You can sub two cups canned coconut milk for richer texture and flavor - but not heart healthy due to saturated fat. You will need to add one or two tablespoons of whole wheat flour to thicken.

86 views0 comments


bottom of page