Pumpkin SOUP

  • 20m Prep Time
  • 2h Cook Time
  • 2h Ready In
  • Cuisine : American
  • Course : Soup or Dip

This healthy, hearty pumpkin soup is made from scratch with roasted pumpkin skin for extra nutrients. It's blended with coconut cream and warm spices, then served with cashew crema, toasted pepitas, and homemade chile oil.

Ingredients

Servings:
(8 servings) Units:
  • Avocado oil pan spray
  • 2 small pie pumpkins stemmed, seeded, and cut into 4 wedges with the skin on
  • 59.1 ml coconut oil
  • 29.6 ml coconut oil
  • 29.6 ml coconut sugar
  • 4.93 ml sea salt
  • 2.46 ml freshly cracked black pepper
  • 2 clove garlic minced
  • 1 large yellow onion peeled and diced
  • 118 ml honey or brown Swerve sugar alternative
  • 4.93 ml ground cinnamon
  • 1.23 ml ground allspice
  • ground cloves
  • ground nutmeg
  • 3 sprig fresh thyme
  • 1.89 L light chicken broth
  • 237 ml coconut cream
  • Sea salt to taste
  • Cashew Crema
  • Toasted Pepitas
  • Homemade Chile Oil
  • 6 dried guajillo chile peppers
  • 4 dried ancho chile peppers
  • 2 dried pasilla negra chile peppers
  • 2 dried morita chile peppers
  • 4 dried chiles de árbol
  • 1 jarred chipotle pepper in adobo sauce plus 2 tablespoons adobo sauce
  • 1 rack baby back pork ribs cut into 2 pieces
  • 8 boneless skinless chicken thighs
  • 29.6 ml sea salt
  • 14.8 ml freshly cracked black pepper
  • 9.86 ml ground cumin
  • 29.6 ml avocado oil
  • 2 medium Spanish onions peeled and diced into ½-inch pieces
  • 6 clove garlic minced or grated
  • 1 bay leaf
  • 4.93 ml dried Mexican oregano
  • 2 avocado leaves
  • 1.23 ml ground allspice
  • 1.23 ml ground cinnamon
  • 1.89 L chicken stock or bone broth
  • 1.89 L water
  • 3 cans cooked organic hominy drained and rinsed
  • 2 cans cooked black-eyed peas drained and rinsed
  • Sea salt and pepper to taste
  • shredded cabbage
  • shaved white onions
  • shaved radishes
  • shaved jalapeño peppers
  • sliced avocado
  • fresh cilantro sprigs
  • Charred Green Onion Cashew Crema
  • crumbled queso fresco
  • lime wedges

Nutrition (per serving, estimated)

Estimated based off 33 of 54 identified ingredients (per 100 g food data, scaled by amount).

Energy
1293 cal
Protein
59.6 g
Carbohydrate
122 g
Fiber
16.7 g
Sugars
37 g
Sodium
1532 mg
Total fat
67.5 g
Saturated fat
26.9 g
Monounsaturated fat
22.9 g
Polyunsaturated fat
11.3 g
Vitamins & minerals
  • Calcium: 379 mg
  • Iron: 10.6 mg
  • Magnesium: 176 mg
  • Phosphorus: 768 mg
  • Potassium: 2625 mg
  • Zinc: 6.48 mg

Let's Prepare

Collect

Gather these ingredients — no prep needed yet.

  • Avocado oil pan spray
  • 59.1 ml coconut oil
  • 29.6 ml coconut oil
  • 29.6 ml coconut sugar
  • 4.93 ml sea salt
  • 2.46 ml freshly cracked black pepper
  • 118 ml honey or brown Swerve sugar alternative
  • 4.93 ml ground cinnamon
  • 1.23 ml ground allspice
  • ground cloves
  • ground nutmeg
  • 3 sprig fresh thyme
  • 1.89 L light chicken broth
  • 237 ml coconut cream
  • Cashew Crema
  • Toasted Pepitas
  • Homemade Chile Oil
  • 6 dried guajillo chile peppers
  • 4 dried ancho chile peppers
  • 2 dried pasilla negra chile peppers
  • 2 dried morita chile peppers
  • 4 dried chiles de árbol
  • 1 jarred chipotle pepper in adobo sauce plus 2 tablespoons adobo sauce
  • 8 boneless skinless chicken thighs
  • 29.6 ml sea salt
  • 14.8 ml freshly cracked black pepper
  • 9.86 ml ground cumin
  • 29.6 ml avocado oil
  • 1 bay leaf
  • 4.93 ml dried Mexican oregano
  • 2 avocado leaves
  • 1.23 ml ground allspice
  • 1.23 ml ground cinnamon
  • 1.89 L chicken stock or bone broth
  • 1.89 L water
  • shredded cabbage
  • shaved white onions
  • shaved radishes
  • shaved jalapeño peppers
  • sliced avocado
  • fresh cilantro sprigs
  • Charred Green Onion Cashew Crema
  • crumbled queso fresco
  • lime wedges

Prepare

  • 2 small pie pumpkins, stemmed, seeded, and cut into 4 wedges with the skin on
  • Mince 2 clove garlic
  • 1 large yellow onion, peeled and diced
  • Sea salt, to taste
  • 1 rack baby back pork ribs, cut into 2 pieces
  • 2 medium Spanish onions, peeled and diced into ½-inch pieces
  • 6 clove garlic, minced or grated
  • 3 cans cooked organic hominy, drained and rinsed
  • 2 cans cooked black-eyed peas, drained and rinsed
  • Sea salt and pepper, to taste

Let's Cook

  1. Step 1.

    Preheat the oven to 375°F. Grease a baking sheet with avocado oil spray.

  2. Step 2.

    Toss the pumpkin wedges with ¼ cup of coconut oil, coconut sugar, sea salt, and pepper. Roast on the prepared baking sheet until fork tender and caramelized, about 1 hour.

  3. Step 3.

    While the pumpkin roasts, heat the remaining 2 tablespoons of coconut oil in a large soup pot over medium heat. Add the garlic, diced onion, honey, cinnamon, allspice, cloves, and nutmeg. Sauté for 5 to 7 minutes until the onions are tender.

  4. Step 4.

    Add the thyme sprigs, chicken broth, coconut cream, and the roasted pumpkin (skin and all) to the pot. Bring to a boil, then reduce to a simmer. Cook for 1 hour.

  5. Step 5.

    Remove the pot from heat and let cool slightly. Remove and discard the thyme sprigs. Working in small batches, carefully blend the warm soup in a high-powered blender until smooth. Return the blended soup to the pot and season with sea salt to taste.

  6. Step 6.

    Serve the soup with a drizzle of Cashew Crema, Toasted Pepitas, and a few drops of Homemade Chile Oil.

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