Creamy Pumpkin Soup

Creamy Pumpkin Soup

Start your Thanksgiving meal with this fiber and allium filled pumpkin soup!

Pumpkin is packs with nutrients and antioxidants that can boost your immune system, lower your risk of certain cancers, and promote heart, eye, and skin health. It is exceptionally high in flavonoids, which have been demonstrated to have the antioxidant, anticancer, hypolipidemic, anti-diabetic, cardioprotective, neuroprotective, and antimicrobial activities. Not only does this soup taste delicious, but your serving health with every bite.

  • Prep Time

    5 minutes

  • Total Time

    30 minutes

  • Servings


  • Freezer Friendly



  • 1 tbsp olive oil
  • 1/2 large or 1 small yellow onion, diced
  • 1 clove garlic, diced
  • 1 heaping tablespoon of pumpkin pie seasoning or 1/2 tsp cinnamon, 1/2 tsp nutmeg, and 1/2 tsp ground or fresh ginger
  • 1 15 ounce can pumpkin puree
  • 2 cups vegetable or chicken bone broth
  • 1/4 cup of cashews (or coconut milk)


  1. Sauté onion and garlic in olive oil until translucent and aromatic over medium-high heat for 4-5 minutes.
  2. Add spices and continue stirring for 1-2 minutes until aromatic.
  3. Then add pumpkin puree and bone broth and stir to combine. Bring your pot to a simmer for 15 to 20 minutes.
  4. Transfer the soup into stainless steel blender and blend with 1/4 cup of cashews. If you do not have a stainless steel blender, you can add coconut milk to the soup and stir to combine.
  5. Salt to taste, and enjoy!