As published at https://lifemadesweeter.com/pumpkin-soup/


  • 1 *small sugar pumpkin, about 3 pounds, peeled, de-seeded, and diced into cubes (can also sub with butternut squash or kabocha squash)
  • 2-4 medium carrots, chopped into rounds
  • 1 medium onion, coarsely chopped
  • 4 garlic cloves
  • 1/4 tsp grated ginger
  • 1 tsp curry powder, to taste (or sub with 1/4 tsp ground coriander, 1/4 tsp cumin, 1/8 tsp turmeric, 1/8 tsp, and 1/8 tsp chili powder)
  • 3.5 cups vegetable stock
  • 1- 13.5 oz can full-fat coconut milk
  • Salt and pepper
  • Chopped fresh cilantro, for garnish


  1. In a large pot over medium heat, heat oil and add onions and cook for a few minutes until translucent.
  2. Add garlic, ginger diced pumpkin, carrots and curry powder and let it cook for about 3-5 minutes. (Alternatively, you can roast the pumpkin and carrots before adding them to the pot. If roasting, chop the pumpkin into large sections instead of dicing them then spread evenly onto a large baking sheet with carrots and bake at 400F for 30-40 minutes, or until soft. This helps to soften the vegetables and bring out even more flavor. Once cooked, add them to the pot.)
  3. Pour in the vegetable stock and season with salt and black pepper. Bring to a boil, uncovered, then reduce heat to a simmer. Cook until pumpkin is fork-tender, about 30 minutes, while stirring occasionally. (If you roasted the vegetables ahead of time, you will only need to simmer for about 5-10 minutes.)
  4. Stir in the coconut milk (reserving some for garnish) and remove the pot from heat. Season to taste and allow to cool slightly. Use an immersion blender or pour into a high-speed blender (working in batches) and blend until smooth.
  5. Serve and top with some chopped cilantro and a drizzle of reserved coconut cream, if desired. You can also top with some roasted pumpkin seeds, sunflower seeds or chopped pecans (or roasted chickpeas if not grain-free) for some added crunch.

Available at the Oakmont Farmer’s Market 10/13:

-Pumpkin, carrots, onion, garlic available from Blueberry Hill

-Pumpkin, carrots available from Clifford Family Farm

-Onion and garlic available from North Star Orchard