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Nourishing Pumpkin Soup

Updated: Mar 17

When cleaning out the freezer this weekend, I noticed that I had a few bags of frozen pumpkin puree. I had just finished making a fresh batch of BONE SOUP, so it seemed like the perfect time for making the bone soup into pumpkin soup.

The way I make Pumpkin Soup is quite simple and quite delicious. Unlike most recipes for pumpkin soup, my version has no dairy, no brown sugar, and is full of nutrients.

My recipe below is very basic. You can adjust quantities of spices and maple syrup to your own taste. Sometime I add no maple syrup, as the pumpkin can have its own sweetness. You can also substitute pureed squash for the pumpkin to give the soup a whole new flavor.

Nourishing Pumpkin Soup –Base recipe

1 TBSP olive oil

1 medium onion chopped

1 tsp. Cinnamon

1/2 tsp. Cloves

1/4 tsp Nutmeg

1/4 tsp Ginger

2 cloves garlic chopped

1 quart of bone soup or chicken broth

4 cups of pumpkin puree (or two 15 oz cans)

1-2 TBSP Maple syrup (optional)

Chopped cilantro or walnuts for garnish (optional)


1. Sauté onion and garlic in olive oil.

2. Add the spices and sauté a bit to bring out their flavors.

3. Stir in the bone broth.

4. Blend in the puree.

5. Bring to a low simmer.

6. Keep stirring to make it a smooth creamy consistency.

7. Serve warm. Garnish with chopped cilantro or walnuts if desired.

The amounts of spice listed are not exact. It really depends on your taste buds. You might want to start with half the amounts listed and add more as you do a taste test. For me, I add a lot more ginger for that additional kick in flavor. But some people do not like the taste of ginger, so you might start with just a pinch. You could also use Pumpkin Pie Spice instead of the individual spices listed.

I hope this recipe warms your soul as well as your stomach. You no longer have to eat heavily sweetened and cream laden pumpkin soup anymore. This version is so much healthier.

Bon Appetit!

If you like this post you may also like: GRANOLA - A Healthy Alternative Cereal

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