+ Well Nourished | Pumpkin Soup Recipe Healthy - Four Ways

Pumpkin Soup – four ways

Even here in on the sunny Gold Coast, an Autumn chill has descended once the sun retires for the day.  With winter looming and a few nasty bugs threatening, I thought I would share one of my families favourite winter warmers – a pumpkin soup.  But not just any old pumpkin soup… the variations are all SO good, it’s hard to pick a favourite.

Why is it so healthy?
Pumpkin is a wonderful source of dietary fibre and a powerhouse of vitamins and minerals. It contains many antioxidants, particularly beta-carotene which is essential for maintaining the integrity of the skin and mucous membranes and essential for optimal vision. Beyond this, it is very versatile and makes a cracking soup base.  The bone broth will support you gut and immune system and then some.  To catch up on the benefits of bone broth, click here.

For kids…
My kids really don’t like pumpkin, but they love my pumpkin soup.  Pick a flavour variation that appeals to your child.  For example, if you’re child loves bacon, chances are they’ll like the bacon version.

Simple creamy pumpkin soup
This wholesome basic soup can be eaten as it is or spiced up into an extra special dish. For those who generally dislike pumpkin, give the variations a try…you may be pleasantly surprised!

2 tablespoons coconut oil or macadamia nut oil
1 onion, roughly diced
2 cloves garlic, roughly sliced
1 small organic pumpkin, peeled and roughly diced into 2-3cm cubes (or a piece of a larger pumpkin)
Chicken or vegetable stock, enough to almost cover the pumpkin (how much you add will depend upon the consistency of soup you like – the thicker the soup, the less stock you will add).  Chicken broth recipe here.
270ml coconut milk 


  1. In a large pot, over a medium heat add oil then gently sauté the onion and garlic for a minute or two until translucent.
  2. Add the pumpkin and stock, bring to the boil then simmer until the pumpkin starts to fall apart.
  3. Allow to cool a little before processing in a blender or food processor until smooth.
  4. If you are making the Thai, Ginger, or Indian version, add the coconut milk and mix or blend the soup.


Thai pumpkin soup
Add a tablespoon of red or green curry paste to the onion stage and cook until fragrant. Garnish with coriander or mint and fresh chilli.

Ginger pumpkin soup
Add a 2cm piece of diced fresh ginger root to the onion stage. Also nice with fresh coriander processed through at the end of cooking.

Indian pumpkin soup
Add a tablespoon of garam masala, 1 tablespoon of ground cumin and a  ginger root to the onion stage. Serve with a dollop of natural yoghurt and coriander.

Pumpkin and bacon soup
Omit the coconut milk and add a few rashes of nitrate free bacon to the onion stage. You might also like to add a little cream or cashew cream for dairy free.

Add a variety of veggies
I often use a combination of carrot, sweet potato and pumpkin.  This extends the nutrition and variety.

Vegetarian or vegan
Choose vegetable stock.


Which of these is your favourite?  I’d love to receive your feedback in the comments below…

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Pumpkin Soup

  • Erin

    Yum the ginger sounds good I will try that. We also add coriander, paprika, turmeric, sweet potato/carrot and peanut butter which the kids like!

    • Absolutely love it – awesome variations, thanks so much for sharing Erin G x

  • Nicole

    They all sound amazing – looking forward to trying them out .i also use parsnip , potato and occasionally swede or turnip to extend out soups and I usually bake everything in the oven with a little macadamia oil and. butter or ghee with a sprinkle of cinnamon to bring out the sweetness . I have actually used this as a sauce for my kids too served in a little bowl with their steak or chicken . I do use cream to make it thick and they love dipping their food into the orange sauce and I’m happy they are eating their veggies 🙂

  • Karen

    Can you use pumpkin seeds in recipes? I think I have seen a pesto recipe that uses them. What has been done to commercial pepitas to make them green and dryer? It seems a waste to put them in the compost when I buy pepitas to put in baking and other dinners etc.

    • Yep, they substitute well for lots of things, take a look at this old post for ideas and recipes http://wellnourished.com.au/pumpkin-seeds-superfood/. The green seeds are actually the inside of the whole seed (so the white part is the shell). You can dry and eat the shell and seed. You can even buy them like this (salted). G x

  • kaye

    The green pumpkin seeds you buy, raw or salted, are called naked pumpkins and are used only for the seed and the flesh is feed to animals. They originally came from Austria and an Australia company is now growing them and you can buy all sorts of products, ie Seeds, oil and a pumpkin seed meal that is made from the residue from the oil, it is delicious used instead of breadcrumbs in patties etc or anywhere gluten is a problem and it is very high in protein.

    • Thanks for your input Kaye. Yes I buy Australian organic seeds and eat them alone or as part of a creation daily. They are delicious and so nourishing, G x

  • Vikki Davidson Conley

    Georgia I don’t suppose you have any other inspiring pumpkin recipes?? WE’ve just harvested several enormous pumpkins from our garden and we’re pumpkin souped out! Or anyone else??

    • Vicki I have had the same in the past, but I haven’t posted any other recipes from memory. There are lots of cakes and puddings with pumpkin puree as their base online. I also use it to make a vegetable lasagne. I have also mixed puree in porridge for breakfast (with mixed spice/cinnamon). One good thing is they store well – we grow bananas and they are often ripe all at once. I like to search Pinterest for ideas – (I like quick visuals), so perhaps try that G x

  • Jackie Dewar

    Bachelor Special. Peel and slice pumpkin in 1 inch sections. Layer into casserole dish with grated cheese, diced bacon, minced garlic and P&S. Pour cream over and bake til soft. Go easy on cream, liquid will come out of cooked pumpkin. Yummo for pumpkin lovers…..

  • Sounds great – bacon and pumpkin are a relish combo G x

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