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Pumpkin Soup

Chef Sarah Steffans

Pumpkin Soup

Serves 6


There’s nothing more comforting than a warm bowl of creamy soup to nourish you both physically and mentally.  We love this pumpkin soup and think it’s perfect to add to your holiday menu.  We added lots of superfood ingredients, such as digestive-boosting ginger, blood sugar-stabilizing cinnamon and gut-healing bone broth to boost the health benefits of this soon-to-be-favorite holiday recipe.


Prep Time: 5 minutes

Cooking Time: 40 minutes



 1 yellow onion, peeled and chopped

3 cloves garlic, peeled and sliced

1 tablespoon of ghee or butter

2 teaspoons sea salt

½ teaspoon black pepper

1 15-ounce can (425 grams) of pumpkin puree

1 teaspoon dried ginger powder

1 teaspoon paprika

1 teaspoon pumpkin pie spice

1 teaspoon ground cumin

½ teaspoon ground cinnamon

Pinch of ground nutmeg

2 cups bone broth

Optional Garnishes:

Toasted pumpkin seeds

Chopped parsley or cilantro

Coconut crème or sour cream




 Preheat your oven 400 degrees Fahrenheit. 

 Place chopped onion and garlic in a cast-iron skillet and toss with ghee or butter, sea salt, and black pepper.

 Cook in the oven until the onions and garlic slices have browned, about 30 minutes, tossing after 15 minutes.

 Open the can of pumpkin puree and scoop it into a blender, followed by the ginger, paprika, pumpkin pie spice, cumin, cinnamon, nutmeg, and bone broth.

 When the onions and garlic have browned, remove from the oven and add them to the blender.

 Blend on high until everything is creamy and well-combined.

 Prior to serving, heat soup on medium-high on the stove for about 5 minutes.  Serve with toasted pumpkin seeds, a dollop of coconut crème or sour cream and fresh herbs.

 Store any leftovers in a glass container in the fridge for 3-5 days. 




Nutrition includes all garnishes

Calories: 174

Carbs: 12

Net Carbs: 8

Protein: 5

Fat: 13