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Creamy Pumpkin Soup

It's pumpkin season! This time of year, hearty soups are just the perfect addition to any meal to keep me warm and full. This recipe takes about 10 minutes to make. There's no excuse to not add this hearty side to your meal - even after a long day.

Benefits of Pumpkin

1. Great source of fiber

Fiber helps you feel fuller for longer periods of time. Other benefits of fiber:

  • Lowers blood pressure and cholesterol

  • Aids digestion

  • Improves gut health

  • Strengthens the immune system (1)

2. Helps with memory and concentration

Pumpkin contains lutein. Lutein helps improve cognitive function, including learning, memory, concentration and focus.

In fact, supplementation of lutein and another carotenoid called zeaxanthin may help improve visual processing speed, according to a study in the journal Archives of Biochemistry and Biophysics. (1)

3. Increases Immunity

Pumpkin is an excellent source of vitamins A, C and zinc - all antioxidants that strengthen the immune system, help the skin glow, and aide in energy and vitality.


  • 1/2 Tbsp coconut oil

  • 1 TBS onion, chopped

  • 3 cloves garlic, minced

  • 1 cans 100% organic pumpkin puree (not pumpkin pie mix)

  • 2 cups low sodium vegetable broth

  • 1/2 cup full fat coconut milk

  • 1 tsp smoked paprika

  • 1 tsp nutritional yeast (optional)

  • 1/2 tsp sea salt and black pepper (adjust as needed)

  • pinch of cayenne pepper (optional)


  1. To a large saucepan over medium heat, add coconut oil, onion and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.

  2. Next, add pumpkin puree, vegetable broth, smoked paprika, salt, nutritional yeast and cayenne pepper (optional.)

  3. Continue cooking over medium-low heat for 5-8 minutes and taste and adjust seasonings as needed. Serve as is or with Kale-Sesame topping.

  4. Add coconut milk and allow to simmer for another 2 minute.

  5. Enjoy with love and gratitude.


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