Anti-inflammatory diet

Creamy pumpkin squash soup with coconut milk (vegan)

This pumpkin soup is my favorite soup of all time and I guarantee it will soon be your fave too!

cream of pumpkin soup
this cream of pumpkin soup looks like it holds the secrets of the galaxy

Looking for the perfect starter or dinner side recipe for Thanksgiving and Christmas holidays? This easy, quick pumpkin soup with coconut cream and ginger is a perfect vegan and paleo soup that tastes divine! For creamy soups like this one coconut milk is a perfect substitute for heavy cream and dairy.

I call this warming soup Pumpkin Spice Soup or Pumpkin Pie Soup as it has the aroma of pumpkin pie thanks to pumpkin pie spices and a naturally sweet flavour thanks to apples and optional squash which offset the sourness of the pumpkin puree. The coconut milk makes it creamy, lush and a super hearty soup.

I never imagined I could make a soup that I would hold comparable to pumpkin pie, but sometimes healthy everyday foods can be as comforting as desserts! This warming creamy cream of pumpkin soup is a great Thanksgiving and Christmas holiday starter that tastes almost like you would expect pumpkin pie cookie batter to taste, as its made with a warming mix of the spices that go into pumpkin pie spice: ginger, cinnamon, nutmeg, and optional all spice.

And if you don’t have squash in quarantine days make it with just pumpkin puree as in the variation below the recipe!

healthy creamy pumpkin soup without cream

Ingredients:

650-660 ml chicken stock (fresh or frozen is best) or water (it will taste just as good with water. I haven’t tried vegetable broth as it has mushroom in it, and this pumpkin soup is meant to taste a bit like pumpkin pie)

2 large sweet granny smith apples, peeled, cut in wedges (use 3 if using small apples. You will not want to skip these as pumpkin is sour)

560 g chopped butternut squash

400 ml can of pumpkin puree

approx 570-700 ml full fat coconut milk from two cans. I used one full can plus some of a second can. Depending how thick or liquidy you like your soup you can either shake the second can so it wont be too creamy and thick from the coconut cream that is at the top of the can. (The amount varies to taste depending how creamy and coconuty you like it, if less is used it tastes a little sweeter as more of the apple flavour comes through. Both ways are delish)

pumpkin spice 11/4-1.5 tsp plus a pinch to sprinkle on top if desired (I used a standard pumpkin pie spice mix of cinnamon, ginger and nutmeg with nothing fancy or extra in this soup, though a pinch of cloves also works here and just use a pinch more so there is enough ginger etc! Also don’t use a pumpkin spice recipe with cardamom in this soup)

1/4 tsp ground ginger

optional: 1/4 tsp allspice (unless its already in your pumpkin spice, in which case omit it)

optional: good pinch of mace or pinch of ground cloves (unless your pumpkin spice already contains it)

sea salt

Directions:

Place the squash, apples, pumpkin and the spices into a pot with chicken stock and most of the coconut milk. Cook in medium until tender for 20-30 minutes (if you choose to cover it you may only need about 600 ml of broth/water). If needed, break up the squash and apples with a wooden spoon and use an immersion blender to puree it smooth (or wait for it to cool and pour into a blender). Adjust salt, coconut and pumpkin spice to taste. Swirl coconut cream on top. Have a taste test and stir in extra nutmeg and cinnamon if desired (mace and nutmeg help offset the sweetness and creaminess and cinammon is amplifies the sweetness. Nutmeg or mace can always be added at the end (only ginger has to be cooked to not be overpowering). Optional: Garnish with toasted sesame.

Quick, creamy Pumpkin apple soup variation: omit the squash and the broth/water, use 2 large sweet red gala apples or honeycrisp apples (or 3 if the apples are small), peeled and chopped. The apples offset the sour pumpkin and make it a sweet amazing soup. Reduce the coconut slightly to about 500 ml, plus more for swirling if desired. Since there’s no squash in this variation the cooking time can be reduced just til the apples are cooked and tender. If you don’t have an immersion blender you can simply purée the apples ahead of cooking. This and the above soup versions are my favorite soups of all time, and I’m sure they will become your new favourite soup recipes!

adjust seasoning if you like your soup more sweet (then add a pinch more pumpkin spice), top with toasted sesame seeds if desired

For more healthy holiday sides check out these Thanksgiving and Christmas dinner sides that happen to be plant based, gluten free and paleo

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