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Pumpkin Soup

pumpkin soup
Pumpkin Soup

Homemade soups are a great way for you to squeeze more veggies into your diet, while reducing your sodium intake.


1 Tbsp Olive Oil
1 Onion, medium dice
2 cloves Garlic, minced
½ tsp Salt / pepper 
1 tsp Cinnamon, ground
½ tsp Nutmeg, ground
½ tsp Ginger, ground
1 tsp Thyme, dry
1, 28oz can Pumpkin Puree
4 cups Vegetable Stock, low sodium
2 Tbsp Maple Syrup
¼ cup Coconut Milk
½ cup Pecans, toasted (optional)
½ cup Chives, chopped (optional)


  1. Sauté onions with olive oil until translucent.
  2. Add garlic and cook until fragrant.
  3. Stir in the spices, cook until fragrant, about 30 seconds.
  4. Add pumpkin puree, vegetable stock, and maple syrup and stir to combine. Increase heat to high to bring to a boil, then reduce to low heat to allow soup to simmer for 20 minutes.
  5. Blend in batches or use an immersion blender in the pot.
  6. Stir in the coconut milk.
  7. To serve, ladle soup into bowls. Garnish with optional pecans, chives, and additional milk if desired.

*Adapted from Health Meets Food

See more recipes and learn about the Irving and Alice Brown Teaching Kitchen