Pumpkin Soup

This nourishing recipe for pumpkin soup is perfect for the winter season. Using canned and frozen goods, this is an affordable dish packed with nutrients, plus it’s so easy to make. Your family will love it, guaranteed!




Health Benefit: This recipe for pumpkin soup contains high amounts of vitamin A which is essential for healthy vision! The spices (cinnamon, nutmeg, ginger) contain plenty antioxidants to fight damage in the body and are also very warming! Cauliflower is an excellent source of fiber to maintain bowel health.

  • Stock pot
  • Serving bowls
  • Large spoon
  • Immersion blender or blender
  • 2 TBSP olive oil 
  • 2 large yellow onions, sliced
  • 2 cloves garlic, minced
  • 1 cup frozen cauliflower florets
  • 1 tsp salt
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp ground ginger
  • 2 15 oz cans pumpkin puree
  • 2 cups chicken stock
  • 2 cups water
  • roasted pumpkin seeds (optional)

You can substitute chicken stock for broth or water! If using water, you may need to add more seasoning at the end

Step by Step Instructions

Step 1

Heat a large stock pot with oil; Add onions and let them cook until translucent; Add in cauliflower and garlic; Cook for 3-4 minutes

Step 2

Add in pumpkin puree, salt, cinnamon, nutmeg, and ground ginger; Add in chicken stock or broth and water

Step 3

Bring to a boil; Simmer on low heat for about 40 minutes; Puree soup with immersion blender or blender

Step 4

Optional: Garnish with roasted pumpkin seeds

Step 5