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Pumpkin soup

This healthy, hearty soup is sure to warm the soul and can be enjoyed from late September until almost Christmas.



  • Avocado oil pan spray
  • 2 small pie pumpkins (about 5 pounds total), stemmed, seeded, and cut into 4 wedges with the skin on
  • 1/4 cup coconut oil, plus 2 tablespoons divided
  • 2 tablespoons coconut sugar
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly cracked black pepper
  • 2 cloves garlic, minced
  • 1 large yellow onion, peeled and diced
  • 1/2 cup honey
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon ground nutmeg
  • 3 sprigs fresh thyme
  • 2 quarts light chicken broth (or vegetable broth if keeping the soup vegetarian)
  • 1 cup coconut cream
  • Sea salt, to taste
  • Cashew Crema, to garnish


  1. Preheat the oven to 375°F. Grease a baking sheet with avocado oil spray.
  2. Toss the pumpkin wedges with one-quarter cup of coconut oil, coconut sugar, sea salt, and pepper. Roast the pumpkin on the prepared baking sheet in the oven until fork tender and caramelized. About one hour.
  3. Heat the remaining two tablespoons of coconut oil in a large soup pot. Add the garlic, onion, honey, and spices, and sauté for five to seven minutes until the onions are tender. Add the thyme, broth, coconut cream, roasted pumpkin, skin, and all. Bring to a boil and reduce to a simmer. Cook the soup for one hour. Remove from heat and allow to cool slightly. Remove the thyme sprigs.
  4. Using a high-powered blender, in small batches, carefully blend the warm soup until smooth. Return the smooth blended soup to the pot. Season to taste.
  5. This soup can be made up to three days ahead and heated before serving. Serve with a drizzle of Cashew Crema, some Toasted Pepitas, and a few drops of Homemade Chile Oil. Enjoy! 

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