Creamy Pumpkin Soup Recipe – Fall Comfort Food

Are you searching for the perfect recipe to keep you warm and cozy during the chilly fall nights? Look no further! Today, I bring you the ultimate comfort food – Pumpkin Soup (Gluten-Free). This wholesome yet delicious dish is perfect for those who seek a plant-based and dairy-free diet.

Made from scratch with fresh and organic ingredients, this pumpkin soup recipe is packed with nutrients and flavor that will satisfy your cravings and support a healthy lifestyle. Whether you are a vegan or simply seeking a gluten-free option, this soup recipe is easy to make and perfect for any occasion.

Furthermore, this pumpkin soup recipe can be customized to your liking by adding variations such as roasted pumpkin seeds, garlic croutons, or even curry spices to transform this classic recipe into a mouthwatering curried pumpkin soup. With so many possibilities, you simply cannot go wrong with this easy and nutritious recipe.

In summary, if you are looking for a healthy, wholesome, and satisfying meal that warms your heart and soul on a chilly autumn evening, look no further than our Pumpkin Soup Recipe (Gluten-Free). Get ready to impress your family or guests with this plant-based and scrumptious treat!

Why You’ll Love This Recipe

Pumpkin Soup (Gluten Free)
Pumpkin Soup (Gluten Free)

As someone who values health and taste equally, I can assure you that this pumpkin soup recipe is a must-try. And if you haven’t tried it yet, you’re missing out on something amazing!

This gluten-free, dairy-free, and vegan pumpkin soup recipe is packed with wholesome ingredients that make each spoonful worth savoring. The combination of pumpkin puree and roasted pumpkin slices gives this soup a creamy texture that’s hard to resist. Meanwhile, the sweetness of sweet potatoes, applesauce, and maple syrup are nicely balanced out by the aromatic spices like cinnamon and ginger.

Moreover, this easy pumpkin soup recipe is incredibly versatile. You can customize it according to your taste preferences or dietary restrictions. For instance, you can add some pine nuts or top it off with white pepper for an extra kick of flavor. And if you want to make it spicier or creamier, feel free to adjust the amount of coconut milk or water.

This wholesome pumpkin soup makes for a perfect appetizer or a light meal year-round. It’s comforting enough to warm you up during cold winter nights but also light enough to enjoy on a breezy summer afternoon. Moreover, its plant-based ingredients make it low caloric and ideal for weight loss programs without sacrificing any flavor.

In summary, this gluten-free and vegan pumpkin soup recipe hits all the right notes. It’s deliciously healthy, customizable, and versatile. So go ahead and give it a try – your taste buds will thank you!

Ingredient List

 Velvety smooth pumpkin soup perfect for chilly autumn evenings.
Velvety smooth pumpkin soup perfect for chilly autumn evenings.

Here are the main ingredients you’ll need to make this delicious pumpkin soup:


  • 2 pounds pumpkin, roasted or canned (pure pumpkin puree)
  • 1 medium sweet potato
  • 1 white potato
  • 1 large onion, chopped
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 3 medium carrots, peeled and finely chopped


  • 2 cups water
  • 1 cup unsweetened applesauce
  • 1 can coconut milk

Spices and Herbs

  • Salt and white pepper to taste
  • 2 teaspoons ground cinnamon
  • A pinch of ground nutmeg

Oil and Nuts

  • 2 tablespoons olive oil
  • Pine nuts for garnish

Most of these ingredients are easy to find and commonly used in everyday cooking. The fresh ginger adds a warm and spicy kick to the soup that will complement the rich flavors of the roasted pumpkin puree. Pairing it with some pine nuts on top will give it an extra crunchiness that everyone will love.

The Recipe How-To

 Soothing and spicy, this gluten-free pumpkin soup is just the thing to warm your soul.
Soothing and spicy, this gluten-free pumpkin soup is just the thing to warm your soul.

Now that we’ve covered the list of ingredients, it’s time to get down to business and start making this delicious pumpkin soup. Follow these simple steps to create a warm and comforting meal.

Step 1: Roast the Pumpkin

First, preheat your oven to 400°F (205°C). Cut the 2 pounds of pumpkin into small cubes and arrange them in a single layer on a baking sheet. Drizzle some olive oil over the top and sprinkle with salt and white pepper. Roast for 20-30 minutes or until the pumpkin is tender and slightly browned.

Step 2: Cook the Vegetables

While the pumpkin is roasting, heat some olive oil in a large pot or Dutch oven over medium-high heat. Add the diced onion, a pinch of salt, and cook until softened, stirring occasionally, for about 5 minutes. Stir in the chopped garlic cloves and cook for another minute.

Step 3: Puree the Pumpkin

Once roasted, add the roasted pumpkin to the pot and pour in about 2 cups of water. Bring mixture to boil over high heat then reduce heat to low, cover, and simmer for about 10 minutes to let flavors meld together. Once done, allow it to cool for a few minutes before blending all ingredients with an immersion blender until smooth.

Step 4: Add Milk & Spices

Stir in either a can of coconut milk (recommended) or a cup of unsweetened applesauce plus one cup of almond milk. Then add in:

  • A pinch of cinnamon
  • A tablespoon of maple syrup
  • Fresh ginger grated
  • Season with salt if needed
  • Two tablespoons of toasted pine nuts

Cook on low heat until heated through.

Now your gluten-free, dairy-free, and vegan pumpkin soup is ready to be served.

Substitutions and Variations

 Homemade gluten-free pumpkin soup that is so flavorful and healthy, you won't be able to stop eating it!
Homemade gluten-free pumpkin soup that is so flavorful and healthy, you won’t be able to stop eating it!

One of the great things about this pumpkin soup recipe is its versatility. Here are some substitutions and variations you can make to customize your soup to your liking:

– Sweet Potatoes and White Potatoes: If you’re not a big fan of pumpkin or just want to switch things up, you can replace the pumpkin puree with an equal amount of mashed sweet potatoes or white potatoes. This will give your soup a different flavor profile but still keep it creamy and delicious.

– Coconut Milk: For a dairy-free and vegan option, use coconut milk in place of heavy cream. This will give your soup a subtle tropical flavor and a creamier texture.

– Applesauce: Adding applesauce to the recipe will add sweetness, depth and complement the savory components of the soup. It not only enhances the taste but also boosts the fiber content.

– Red Lentils: Adding 1/2 cup of red lentils can increase protein, iron, and fiber content in your dish. The lentils tend to thicken the soup as well.

– Roasted Pumpkin Seeds: For some crunch and additional health benefits such as antioxidants, amino acids, zinc and magnesium, sprinkle some roasted pumpkin seeds on top of your soup before serving.

– Curried Pumpkin Soup: Add curry powder to spice up the dish. This will complement the other flavors in the dish beautifully, bring warmth and balance to it.

These are just some ideas, don’t be afraid to get creative and find other ingredients that suit your tastes!

Serving and Pairing

 This nutritious soup requires minimal prep and can be easily adapted to suit your taste preferences.
This nutritious soup requires minimal prep and can be easily adapted to suit your taste preferences.

Once your gluten-free pumpkin soup is ready, you want to make sure you serve it properly. The best way to serve this comforting soup is to ladle it into bowls and sprinkle with pine nuts for extra crunchiness. You can also add a swirl of coconut cream or sprinkle some white pepper on top, depending on your taste.

When it comes to pairing, there are several options. You can serve this soup as an appetizer or side dish with roasted vegetables like Brussels sprouts or sweet potatoes. If you prefer a heartier meal, pair your pumpkin soup with a light salad or some gluten-free bread. Apple slices or applesauce are another excellent pairing choice that brings out the natural sweetness of the pumpkin.

In addition, you can also try pairing this creamy pumpkin soup with curries or roasted chicken, and these dishes will perfectly complement the warm notes of cinnamon and fresh ginger in the soup.

Overall, serving and pairing your gluten-free pumpkin soup is a wonderful opportunity to experiment with different tastes, textures, and flavors to create a beautiful meal that satisfies all your taste buds’ needs.

Make-Ahead, Storing and Reheating

 A bowl of this pumpkin soup is all you need to get through a gloomy day.
A bowl of this pumpkin soup is all you need to get through a gloomy day.

Once you have a pot of this wholesome pumpkin soup at your disposal, it can be tempting to dig in right away. But sometimes life gets in the way and we don’t always have time to cook from scratch every day. That’s where make-ahead tips come in handy!

The great news is that this vegan gluten-free pumpkin soup recipe holds up really well if you want to make it ahead of time. You can store it in your refrigerator for up to 4 days, or in your freezer for up to 2 months.

If you decide to freeze the soup, leave out the coconut milk and pine nuts since these ingredients may separate and cause texture changes after thawing. Once you reheat the soup, stir the coconut milk in right before serving and sprinkle the pine nuts on top as garnish.

To reheat the soup, simply pour it into a pot on medium-low heat until it’s hot enough for your liking. Make sure you stir regularly so that it heats up evenly without burning at the bottom of the pan.

With these storage and reheating tips, you can enjoy a delicious bowl of pumpkin soup anytime you want to experience comfort food at its finest without any added stress!

Tips for Perfect Results

 Comfort food at its finest! This gluten-free pumpkin soup is creamy, dreamy, and irresistibly delish.
Comfort food at its finest! This gluten-free pumpkin soup is creamy, dreamy, and irresistibly delish.

When making this delicious pumpkin soup recipe, there are a few tips and tricks to help you achieve the best results possible. Here are my top tips for a perfect pumpkin soup every time:

1. Use fresh ingredients: Use fresh onions, garlic cloves, and ginger to enhance the flavor of your soup. Make sure your pumpkin puree is fresh and not expired to ensure the best taste.

2. Roast your pumpkin: Roasting your pumpkin slices before blending them gives your soup a depth of flavor and complexity that can’t be achieved by just boiling them. Use olive oil, cinnamon, and a little bit of salt to add more flavor to your roasted pumpkin.

3. Add pine nuts: Toasted pine nuts are such a simple addition but they take this soup from great to fantastic. The nutty flavor adds a lovely contrast to the creamy soup.

4. Don’t overdo it with spices: Be careful with spices like cinnamon, white pepper or salt; too much can overpower the taste of the soup. Sometimes less is more.

5. Consider using sweet potatoes too: For an extra depth of nutrition and sweetness, consider adding sweet potato slices to your roasting tray alongside the pumpkin. This combination will create extra flavors that might surprise you.

6. Adjust the consistency: If you want a thicker consistency, blend less at first then add liquid gradually until it’s perfect for your preference. For thinner consistency, add more water or coconut milk as needed.

By following these simple tips, you can elevate your wholesome pumpkin soup recipe from good to fantastic!


So you’ve made this delicious pumpkin soup recipe and loved every bit of it. But we know you may still have a few questions about the process, ingredients, or variations. Fear not, for we have gathered some of the most frequently asked questions (FAQ) about gluten-free and dairy-free pumpkin soups to help you on your journey to creating healthy and satisfying meals. Read on, as we address some of these questions and concerns that foodies like yourself may have.

What does pumpkin soup do to your body?

When it comes to nutrition, pumpkin soup is a powerhouse! It contains essential vitamins and minerals such as copper, manganese, riboflavin, iron, niacin, and potassium along with Vitamins C, K, and E. Additionally, it is loaded with beta-carotene, a potent antioxidant that offers numerous health benefits.

Is canned pumpkin gluten-free?

If you are someone who has to avoid gluten due to celiac disease or other related disorders, you can add canned pumpkin to your diet without any worries as it is gluten-free.

Does pumpkin puree have gluten in it?

Since pure pumpkin puree is gluten-free, it’s a great ingredient to incorporate in meals for those with gluten sensitivities.

How do you make pumpkin soup thicker?

When thickening soup, I recommend adding flour or cornflour. Simply take a tablespoon of either of these and mix it with 2-3 tablespoons of soup until it’s smooth. Then, stir this back into the soup and let it simmer for a few minutes. This will allow the starch granules to burst and thicken the soup while cooking out any unwanted flour flavors.

Bottom Line

, Conclusion:

As a nutritionist and food blogger, I can say with certainty that this gluten-free pumpkin soup recipe is a wholesome, flavorful, and easy-to-make dish. The combination of sweet potatoes, maple syrup, and fresh ginger takes it to the next level. This soup is also vegan and dairy-free, making it a perfect option for plant-based eaters.

With the right ingredients, utensils, and instructions, you can make this pumpkin soup at home without compromising on taste or quality. From roasted pumpkin and pine nuts to yellow onions and white pepper, this recipe has got you covered.

I hope this article has inspired you to start cooking with seasonal ingredients and experiment with different flavors. Remember to embrace your creativity in the kitchen and let the food speak for itself. You’ll be amazed at how easy it is to make healthy and delicious meals that nourish both your body and soul.

So go ahead and give this gluten-free pumpkin soup recipe a try. Share it with your loved ones, use it as a comforting meal on a cold day, or as a special treat during the holidays. Either way, enjoy every bite and savor the moment!

Pumpkin Soup (Gluten Free)

Pumpkin Soup (Gluten Free) Recipe

On a cold wintery day this is a superb soup to warm up your bones with ginger and cinnamon undertones. The original recipe for this soup was made famous by the Jerusalem Ramada Renaissance Hotel, however I added more depth to this so that it would be more suitable for a cold winter climate.
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Cook Time 55 mins
Course Starter
Cuisine Gluten-free
Calories 144.8 kcal


  • 2 large yellow onions, diced
  • 1 inch fresh ginger, grated
  • 4 tablespoons vegetable oil
  • 7 cups water
  • 1 (15 ounce) can , pumpkins
  • 1 medium white potato, peeled and cubed
  • 2 medium sweet potatoes, peeled and cubed
  • 1/2 cup applesauce
  • 3 tablespoons maple syrup
  • 1 teaspoon cinnamon
  • 1 tablespoon vegetable soup mix (Gluten Free)
  • 1 tablespoon salt
  • 1/4 teaspoon white pepper
  • 1/2 cup half &half cream
  • pine nuts (to garnish) (optional)


  • 1.In a stainless steel pot under medium high flame, sauté onions in oil until golden. Then stir in ginger.
  • 2. Add the water, pumpkin, potato, applesauce and sweet potatoes. Bring to a boil. Cover, lower heat, and simmer for about 35 minutes. Let it cool.
  • 3. With a hand blender, puree vegetables until smooth.
  • 4. Add soup mix, salt, cinnamon, pepper and maple syrup and continue simmering for an additional ten minutes.
  • 5. Stir in creamer and remove from heat. Serve sprinkled with pine nuts.

Add Your Own Notes


Serving: 274gCalories: 144.8kcalCarbohydrates: 18.3gProtein: 1.3gFat: 7.9gSaturated Fat: 2.2gCholesterol: 7.9mgSodium: 765.8mgFiber: 1.8gSugar: 6.1g
Keyword < 60 Mins, Egg-free, Free Of..., Vegetable
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