Creamy Pumpkin Soup


  • 1 Tbsp Olive oil
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 cans 100% pumpkin puree (not pumpkin pie mix)
  • 2 cups low sodium vegetable stock
  • 1 can lite coconut milk
  • 1 Tbsp maple syrup
  • 2 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/4 tsp ground nutmeg
  • 1 tsp sea salt
  • pinch cayenne pepper (optional)


Heat olive oil in large pot over medium heat, add onion and garlic. Cook 3-5 minutes, until onions become translucent. Stir in remaining ingredients. Bring to a boil, then reduce heat to low and simmer for 20 minutes - until soup has reduced and thickened slightly.

Puree with an immersion blender or in a stand blender until smooth.

Serve garnished with pumpkins seeds (pepitas), a dash of hot sauce, and cream (optional).