Pumpkin Soup Recipe (Gluten-Free, Dairy-Free)
PALEO II GLUTEN FREE II VEGAN II DAIRY FREE II SOY FREE II SESAME FREE II NUT FREE II TOP 14 FREE II FISH FREE II SHELLFISH FREE II NIGHTSHADE FREE
Try this stunningly delicious, velvety, smooth, and nourishing pumpkin soup recipe, that is not only a treat for your taste buds but also boasts incredible anti-inflammatory benefits. As the chilly nights of autumn settle in, this soup is the perfect way to cosy up and indulge in the comforting flavours of the season. This delicious pumpkin soup recipe is made with ginger, turmeric, cumin and garam masala topped with a delicious coriander oil.
So, why wait? Embrace the spirit of autumn, and allow yourself to be swept away by the seductive allure of this velvety smooth pumpkin soup recipe. Whether it's a cosy night in or a gathering with loved ones, let this culinary masterpiece be the star of your table.
Fall in love with this fabulous recipe's rich flavours, nourishing properties, and sheer deliciousness a soup that is truly the epitome of autumnal indulgence.
Notes on ingredients for pumpkin soup
Pumpkin/squash
For this pumpkin soup recipe, I used a variety of squash, otherwise known as pumpkins, in some parts of the world. You can use any squash you like, as so many are available in the autumn. The ones I used were gem squash, which has a green skin, honey boat, which is a longer stripey squash, and a little orange squash that was gifted to me by a client ( unsure of the variety of that one). But if you can't find these specific types, you won’t have to worry. Choose any other squash that you like. There are no strict rules for this recipe. If you don't have any of these squashes, a butternut squash will work just as well.
Stock/Bouillon
Please use whatever stock you can for your specific dietary needs. I use the marigold variety ( see picture below). It’s yeast-free, gluten-free, and vegan. They have other varieties, too. If you prefer using chicken stock, please do so. Kallo is also an excellent brand for allergy-specific stocks and they have nightshade free stocks too. To make this soup top 14 free of allergens, either omit the stock or make your own without celery as most stocks do contain this allergen. Here’s a recipe for vegetable stock.
Coconut milk
It's important to use coconut milk with only one ingredient - coconuts. Most supermarket brands contain emulsifiers and carcinogenic gums, which prevent anything you make from setting or thickening because of the gums they add. Additionally, these additives can cause inflammation. Purchasing from trusted sources such as Amazon or Well Easy is best to ensure high-quality coconut milk. You can find links to these sources in the shopping tips section below.
I love these brands:
Ingredients
Tips
This is a great recipe to batch cook so ensure you have a large saucepan and lots of containers so you can freeze some soup too.
Feel free to use any selection of squashes/pumpkins or 1 medium butternut squash.
Top up the pumpkin soup with hot stock never cold, it helps the soup cook quicker.
Ensure you sweat the vegetables well as this really adds flavour to the soup so don’t skip this part
If you would rather not use any spices, feel free to experiment with herbs, great herbs to try would be sage, tarragon or coriander.
Storage & reheating
You can reheat this pumpkin soup in a saucepan or in the microwave. It can also be kept in the fridge for up to 5 days or frozen for 3/4 months.
Faq’s
What does pumpkin soup taste like?
This is the question I get most when I say I'm making pumpkin soup. Well, it's similar to butternut squash, but not as sweet, it’s velvety and smooth.
How do I make the soup thicker/thinner?
To make the soup thicker, simmer it uncovered to allow some of the liquid to evaporate. To make it thinner, simply add more stock or water until you reach your desired consistency.
What can I serve with this soup?
Try adding some pearl barley or rice to the soup to make it more filling.
This soup would be great to add some chunky vegetables, chickpeas, or veggies and prawns/chicken and finish with lots of fresh herbs.
Serve with some fresh bread ( gluten-free if needed).
Add this soup to pasta with some veggies, spinach and or meat for a different twist.
What pairs well with pumpkin soup?
I love to pair it with a grilled cheese sandwich or a hearty autumn salad like one of these:
Kale Salad
Farro Salad
Pear Salad with Balsamic and Walnuts
Butternut Squash Salad
Sweet Potato Salad
Other recipes you might like
Makes 10 portions - 1 hr cooking & prep time
Step by Step
Recipe
5 tbsp olive oil ( approx)
2 large carrots peeled & roughly sliced
1 leek roughly diced
1/2 head celery roughly diced ( Omit to make this top 14 free of allergens)
1 large onion, roughly diced
120 g ginger peeled & roughly cut
5 cloves garlic peeled
4 small pumpkins/squash/or 1 butternut squash
1 tbsp ground cumin
1 tbsp garam masala ( check its free of chilli if following a nightshade-free diet)
1 tbsp ground coriander
1 tsp turmeric
2/3 stock cubes OR 2/3 tbsp bouillon powder ( vegetable or chicken see notes on stock for allergy substitutions)
Salt & black pepper to taste
1/2 chilli ( optional)
1 tin coconut milk ( optional)
Method
Preheat the oven to start roasting the squash. Slice them in half, scoop out the seeds with a spoon and place into a baking tray and drizzle over olive oil and salt & pepper. Roast for approx 30-45 mins or till soft.
Prepare the remaining vegetables and roughly cut them into similar sizes.
Sweat the onion, leek, celery and garlic until soft with olive oil on high heat.
Then add the ginger and spices and fry off for a few minutes on medium heat.
Add the carrots to the saucepan, once cooled, scoop out the flesh of the squash/pumpkin, and add to the saucepan. Add a chilli if you are using it.
Top up with stock approx 6 pints. ( If you are using coconut milk, then add a tin at this stage)
Simmer till all the veggies are soft, approx 30-40 minutes.
Wait till cooled, then blitz in a liquidiser or a hand blender.
Optional garnish - I garnished the soup with some chopped red chilli or use chilli flakes. Roasted carrot and squash, and made some coriander oil by blending a small bunch of coriander with 1 clove garlic, a glug of extra virgin olive oil and salt/pepper, then drizzled over.
Support, freebies & shopping tips
Are you looking to save money on your FREE FROM ingredients without shopping in several places just to save a buck? Take a look at well easy they have made it well easy to shop for healthy free from allergy-specific ingredients. Find everything you need all in 1 place with over 50 filters. You will be sure to find food for your dietary restrictions that are healthy too!
And it’s cheaper than the health stores or supermarkets, don’t believe me? Take a look for yourself here. Check out my curated shopping list of all my recommended healthier ingredients that I love to cook with. Here’s the link. Use my code KAM10 for £10 off your first order ( £50 minimum order for the first shop).
This blog contains affiliate links, which means I may receive a commission if you make a purchase using the links. I have personally vetted and used all the products that I recommend.
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