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Pumpkim soup

Pumpkin Soup

  • Author: Jesslyn Lim
  • Prep Time: 5 min
  • Cook Time: 15 min
  • Total Time: 20 min
  • Yield: 4 servings
  • Diet: Low Calorie


Pumpkin is a good source of fiber.  Pumpkin is also a source of potassium, vitamin C, B6, manganese, magnesium, and many more nutrients.   

This fiber helps keep our guts happy! It feeds our good bacteria, which not only impacts digestion, but positively fuels our immune system.


  • 1 tablespoon olive oil

  • 1 small-medium yellow onion, sliced

  • cloves garlic, chopped

  • 1½ cups chicken or vegetable broth

  • 1/2 fresh pumpkin, cut cube size

  • ⅔ cup coconut milk

  • 2 tablespoons maple syrup

  • 1-2 teaspoons grated ginger

  • ½ teaspoon pumpkin pie spice

  • ½ teaspoon Himalayan salt

  • Pinch cayenne pepper

  • 1 drop doTerra Turmeric essential oil


Heat the oil and onion on a medium pot over medium heat and sauté for 6-7 minutes, until the onions are translucent. Add the garlic and stir for 1 minute.

Add the broth, pumpkin, coconut milk, syrup, pumpkin pie spice, salt and pepper and simmer for 15 minutes.

Carefully pour into a blender and process until smooth.

Serve with fried sage, crumbled bacon, toasted cashews, pumpkin seeds, goat cheese, crushed red pepper, cilantro or chives on top.

  • Category: Breakfast/Lunch/dinner
  • Cuisine: Western


  • Serving Size: 4
  • Calories: 144
  • Fat: 11g
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 8g
  • Fiber: 3g
  • Protein: 3g

Keywords: Pumpkin, Pumpkin soup

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