It’s Pumpkin Season! Pumpkin Soup


It’s that time of year when pumpkins are everywhere the eye can see. From front porches to grocery store displays to kitchen counters and tabletop decorations, ’tis the season for all things pumpkin.

Sure, we’ve had some weird weather here in the Bay Area, and it’s not quite “fall”-feeling outside just yet, but even a not-quite-cold rainy day is a great time for soup, and this particular recipe very well could do the trick. Eat it as an appetizer or an entree — either way, you will love it!

Fun facts about pumpkin:pumpkins

  • Rich in both vitamin A and beta carotene, (which can convert to vitamin A in the body. Vitamin A is great for cardiovascular health, skin health, and eye health)
  • Full of healthy antioxidants and phytochemicals to help ward off harmful free radicals
  • Full of fiber, which keeps you full longer and helps maintain regularity as long as you’re well-hydrated
  • Easy to roast and freeze for later
  • Absolutely delicious in a post-workout smoothie, and great for replenishing the body for muscle recovery
  • Delicious low-glycemic carbohydrate for those of us watching our carb-intake or blood sugar
  • Versatile: pumpkin can make a great breakfast, lunch, dinner, or dessert


Here’s the recipe! (serves 4 as a main 6 as an app)


  • 1/2 medium pumpkin – roasted and peeled – or 2 cans/boxes (roasting a pumpkin is simple: cut half, remove the seeds, place in a pan face down with about 1/2 and inch of water and a table spoon of olive oil or butter, and roast on 375 for 30 to 40 minutes)
  • 2 cans broth or water
  • 1 can coconut milk
  • 2 tbs ghee
  • 2 large sprigs fresh oregano, chopped
  • 2 large sprigs fresh sage, chopped
  • large pinch ground clove (a few shakes into the pot)
  • 1/4 tsp cinnamon
  • 1/2 tsp REAL or sea salt
  • 1-2 tsp apple cider vinegar
  • 1 tsp maple syrup
  • Fresh ground black pepper to taste
  • Seeds of 1 pomegranate
  • 4 to 6 slices cooked pasture bacon, chopped into small pieces


  1. Heat ghee in a large pot until gently melted
  2. Add pumpkin, stirring in and breaking apart the large chunks into smaller ones
  3. add in the stock or water and let simmer for a few minutes until it looks like the pumpkin is quite soft (~5 minutes)
  4. add in clove, cinnamon, salt, and vinegar and let simmer a bit longer
  5. Using an immersion blender, puree the mixture, slowly adding in the coconut milk and maple syrup
  6. Continue to pulse with immersion blender and add in fresh oregano and sage, incorporating them completely
  7. Turn off the heat to avoid cooking the flavor out of the herbs
  8. Serve hot with bacon pomegranate sauté and/or a dollop of full fat organic greek yogurt

For the Sauté

  1. Reheat cooked bacon pieces, pomegranate seeds, and a pinch of salt
  2. Cook until seeds are fully coated, but don’t let them get mushy (feel free to add in a little extra bacon fat or ghee if you want it to be more cohesive)
  3. Portion it out with the soup and serve warm



2 thoughts on “It’s Pumpkin Season! Pumpkin Soup

  1. Pingback: Sugar and Spice Smoothie | Passport to a Healthy Me!

  2. Pingback: The Easiest Way to Roast a Winter Squash [How to] | Passport to a Healthy Me!

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