IMG_1076This soup is perfect for the fall, perfect for October. It’s a little spicy and will warm your toes on a chilly evening. Warm and comforting, quick and easy! Use organic ingredients, if you can.


Yields: 4 cups             Total Time: 25 to 30 Minutes



  • 1-½ to 2 cups vegetable broth
  • ⅓ cup unsweetened coconut milk
  • 1 15-ounce can pure pumpkin
  • 1 medium onion, chopped
  • 2 garlic cloves, finely chopped
  • 1 tablespoon chopped fresh ginger
  • 1 tablespoon coconut palm sugar
  • 1 teaspoon curry powder
  • ⅛ teaspoon pepper flakes (optional)
  • ¼ teaspoon paprika (optional)
  • ¼ teaspoon dried thyme
  • ½ teaspoon ground nutmeg
  • sea salt and freshly ground black pepper, to taste
  • 4 tablespoons pumpkin seeds (pepitas)



Over medium heat, in a soup pot, sauté the onions and garlic for about 4-5 minutes in a few tablespoons of vegetable broth. Next, add 1-½ cups of the vegetable broth, coconut milk, and spices (except for nutmeg), salt and pepper and cook for 15-20 minutes, adding more broth as needed.

Remove from heat, and puree with a regular blender (be careful when transferring from pot to blender) or use an immersion blender.

Place pureed soup back on the stove adding the nutmeg and lightly season with salt and add pepper as desired. Heat until warmed through. Serve in bowls and top with the pumpkin seeds.

Slightly spicy and very delish!


*NOTE:  This recipe is a snap to make if you have a high-powered blender, such as my Vitamix. If you have one, here are the directions: In a small saute pan, saute the onions, garlic and ginger. Next, place them into the Vitamix along with the rest of the listed ingredients, and secure the lid. Select Variable 1. Turn the machine on and slowly increase speed to Variable 10, then flip to High. Blend for 6-7 minutes or until heavy steam escapes from vented lid. Serve and garnish with toasted pumpkin seeds.

I’d love to hear from you how you like this? Did you spice it up a bit more? Maybe a little less? Recipes are meant to play with…. Let me know if you played with this at your house!

Cheers, Karen

About karenlynnesnyder

I support others to better health through plant-strong eating and healthy lifestyle choices. I hope my information here helps you with your journey.
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