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The BEST Pumpkin Soup

Updated: Jan 5, 2022

Ready for the BEST pumpkin soup recipe ever? Try this for a comforting weeknight meal, or to start Thanksgiving dinner.

This pumpkin soup is healthy, easy to put together, dairy free, gluten free, plant-based and 100% delicious! How did I come up with the idea for this recipe? Travel back in time with me.....

The beginnings of a foodie

When I first started cooking, I watched tons of food TV. I was hooked. Giada de Laurentiis, Bobby Flay and Rachel Ray. It was Rachel Ray’s Pumpkin Soup with Chili Cran-Apple Relish that I fell in love with. It was more complicated than anything I’d ever made, but I was dying for pumpkin soup and there wasn’t much out there for recipe choices. The results were spectacular and I vowed to make it one of my yearly Thanksgiving traditions.

Years later I had a little girl who was allergic to all sorts of foods – including dairy and wheat – so I had to tweak a few things.....

Healthy changes

I replaced flour, butter, heavy cream, and chicken broth with gluten-free flour, coconut oil, coconut milk, and veggie broth and fell in love with my smooth, creamy pumpkin soup recipe even more.

Pumpkin time!

Since pumpkins are in season right now, you can go ahead and use a fresh pumpkin in place of canned pumpkin if you'd like. It'll take some more time, but just how delicious does a pumpkin soup with freshly roasted pumpkin sound? I don't know about you, but my mouth is watering. No worries though, rest assured this soup is equally as satisfying using canned pumpkin. Just please make sure you buy the stuff that says there's nothing but 100% pumpkin on the ingredients list, not sweetened pumpkin pie filling!

It's easier than you think

I know it may seem like there's a lot of ingredients in this soup, but don't be scared. If you've made soups before, you know they're all pretty much the pantry staples. And if you haven't, well now you have everything you need to experiment with different soup recipes! What better time to start than this time of year, right?

Kid-friendly recipe

This is a 100% kid-friendly recipe. Don't believe me? We tested it out in our VegeCooking kids cooking classes and much to our surprise, the kids loved it! We had them eating onions, celery, and squash in a soup….and raving about it. We found them coming back for seconds….thirds….even fourths!

This quick pumpkin soup is:

  • Creamy

  • Savory-sweet

  • Flavorful

  • Healthy

  • Packed with blood-sugar balancing pumpkin and belly-filling fiber!

This soup makes for a perfect meal for a light lunch or dinner, or pair it alongside some warm, buttery, crunchy bread for the ultimate cozy fall day treat! Seriously, it will feel like coming home once you take a bite of that heavenly combination.

Without further ado, I give you one of my favorite soups of ALL TIME!

My BEST Pumpkin Soup Recipe

Best Pumpkin Soup EVER
Download PDF • 85KB

Serves 8


1 Tbsp extra-virgin olive oil

1 Tbsp coconut oil

1 fresh bay leaf

2 ribs celery with greens, finely chopped

1 medium yellow onion, finely chopped

Salt and pepper, to taste

3 tablespoons gluten-free flour

2 teaspoons poultry seasoning or 2 teaspoons ground thyme

6 cups vegetable stock

1 (28-ounce) can pumpkin puree

2 cups coconut milk (1 can full-fat coconut milk)

1/2 teaspoon freshly grated nutmeg

2 teaspoons hot sauce, or to taste (optional)


  1. Heat olive oil and coconut oil in a large stockpot over medium-high heat; add bay leaf, celery, onion, salt, and pepper; cook 7 minutes, or until softened. Add all-purpose flour and poultry; cook down for a minute or two.

  2. Pour in vegetable stock and spoon in pumpkin puree; bring to a simmer and let cook, about 10 minutes. Stir in coconut milk, freshly grated nutmeg, and hot sauce, if desired; cook an additional 2 minutes to heat through.

By Dawn Hutchins, adapted from Rachel Ray

Nutrition Facts Best Pumpkin Soup Recipe

8 Servings

Amount Per Serving

Calories 179.2

Total Fat 14.3 g

Saturated Fat 10.8 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 1.4 g

Cholesterol 0.0 mg

Sodium 502.4 mg

Potassium 70.8 mg

Total Carbohydrate 12.0 g

Dietary Fiber 2.5 g

Sugars 3.3 g

Protein 2.0 g

Vitamin A 118.1 %

Vitamin B-12 0.0 %

Vitamin B-6 1.7 %

Vitamin C 4.2 %

Vitamin D 0.0 %

Vitamin E 3.0 %

Calcium 2.0 %

Copper 0.9 %

Folate 1.9 %

Iron 5.5 %

Magnesium 1.0 %

Manganese 3.1 %

Niacin 0.4 %

Pantothenic Acid 0.4 %

Phosphorus 0.9 %

Riboflavin 0.6 %

Selenium 0.4 %

Thiamin 0.9 %

Zinc 0.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


How many nights do you find yourself eyeing the phone for takeout after work because you’re too tired to think of what to make for dinner?

Put the phone down and pick up my 6 Ingredient or Less Cookbook.

Home-cooked. Simple. Fast.

Dawn Hutchins is a plant-based lifestyle educator, author, and self-taught chef. She holds a certificate in plant-based nutrition through Cornell University and the T. Colin Campbell Foundation and is a certified Nutritional Therapist with a focus in epigenetics. Discover the benefits that over 35,000 people have experienced through her recipes, cookbooks, and revolutionary programs, learning how to eat more whole, plant foods – and loving it!

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