Pumpkin Soup

“A warm, comforting soup filled with seasonal flavor, fiber, and immune-boosting phytonutrients like beta-carotene. Perfect for cozy fall days.”

With the abundance of sugar pie pumpkins during October, this Pumpkin Soup is a must-try seasonal favorite. It’s rich in beta-carotene, a powerful antioxidant known for its cancer-fighting properties and immune-supporting benefits. The soup is also a good source of vitamins, minerals, and fiber, making it as nutritious as it is delicious.

And here’s a bonus: Slow cooking pumpkin boosts the absorption of beta-carotene, making this soup not just flavorful, but a highly bioavailable source of this health-protective phytonutrient.

Soup Base

• 2 sugar pie pumpkins (yields ~4 cups cooked)
• 1 cup diced sweet onion (about 1/2 medium onion)
• 3 cloves garlic, minced
• 2 cups vegetarian “no-chicken” broth
• 1 cup coconut milk (reduced fat)
• 2 tbsp maple syrup
• 1/4 tsp sea salt
• 1/4 tsp black pepper
• 1/4 tsp nutmeg
• 1 tbsp avocado oil

For Topping

• 1 tbsp olive oil
• 1 cup chopped Swiss chard
• 1 tbsp sesame seeds

Roasting the Pumpkin

1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Cut off the tops of the sugar pie pumpkins and halve them. Scoop out the seeds and strings.
3. Brush the flesh with oil and place face down on the baking sheet.
4. Roast for 30 minutes, or until a fork easily pierces the skin.
5. Let cool for 15–20 minutes, scoop out the flesh, and set aside.

Making the Soup

1. In a large saucepan over medium heat, add avocado oil and sauté the onion for 3–4 minutes until translucent.
2. Add garlic and cook for 1 more minute, stirring frequently. Be careful not to burn the garlic.
3. Stir in the roasted pumpkin, broth, coconut milk, maple syrup, salt, pepper, and nutmeg.
4. Simmer for 5 minutes, then transfer the mixture to a blender and puree until smooth.
5. Return soup to the pot and cook over medium-low heat for another 5–10 minutes.
6. Taste and adjust seasonings if needed.

Swiss Chard Topping

1. In a small skillet over medium heat, add olive oil, chopped Swiss chard, and sesame seeds.
2. Sauté for 1–2 minutes, just until wilted.
3. Use as a topping for the soup.

Pumpkin is loaded with beta-carotene, a potent antioxidant that the body converts into vitamin A—important for immune support, skin health, and vision. Slow cooking enhances its absorption, making this soup a delicious and nutrient-dense meal.

• Want extra creaminess? Add an extra splash of coconut milk before serving.
• For a smoky flavor, sprinkle in a pinch of smoked paprika.
• Add a dash of cayenne for a gentle kick.
• Make it a full meal by serving it with whole-grain bread or a side of lentil salad.

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