This creamy pumpkin soup recipe holds a special place in my heart — it all started the first year after my husband and I got married, the year when pumpkins unexpectedly began growing in my garden! We didn’t plant them but to my surprise, we ended up with over 30 pumpkins that had made their way from the compost heap to ALL over the rest of my garden!

With so many to use up, I had to get creative, and that’s when this soup was born. I’ve never been a huge fan of soup, but cooking it this way completely changed my mind. It’s irresistibly creamy, full of comforting flavors, and it’s completely dairy-free and free from all top 8 allergens, making it perfect for those with food sensitivities or allergies.

Serves: 4-6

Ingredients:

1/2 butternut or kent pumpkin, diced into 2-3 cm cubes
2 white potatoes, diced into 2-3 cm cubes
2 carrots, diced into 2-3 cm cubes
2 spring onion tops, chopped
Drizzle of oil (olive oil or preferred)
Fresh and dried spices (both are preferable, but dry spices work too):
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1 tsp dried garlic chives (or fresh if available)
- 1 fresh chili, chopped (optional, or adjust to preference)
- 1/2 tsp chili flakes (optional, for added heat)
2 cups chicken stock (Massel recommended)
4 tbsp coconut cream
Salt and pepper to taste

Instructions:

Prep Vegetables: Dice the butternut pumpkin, potatoes, carrots, and spring onion tops into 2-3 cm cubes.
Cook Vegetables: Heat a large pot over medium heat and drizzle with oil. Add the diced vegetables to the pot, followed by the dried and fresh spices (thyme, rosemary, garlic chives, fresh chili, and chili flakes). Stir to coat everything in the spices and oil.
Add Stock: Pour in the chicken stock, ensuring the vegetables are covered. Bring to a boil.
Simmer: Once boiling, reduce heat to a simmer. Cover the pot and let it simmer for 25-35 minutes, or until the vegetables are soft and easily pierced with a fork.
Blend the Soup: Once the vegetables are tender, add the coconut cream to the pot. Use an immersion blender to blend until smooth, or carefully transfer the soup to a regular blender (let it cool slightly before blending to avoid burns).
Adjust Seasoning: Taste and adjust seasoning with salt and pepper as needed.

Serve:

I love to serve this creamy pumpkin soup topped with crispy bacon bits and dried cranberries for a salty & sweet kick, along a side of crusty bread!

FAQs

Is this soup vegan?

Yes! As long as you use Massel vegan chicken-style stock and skip the bacon topping, it’s 100% plant-based.

Can I use sweet potato instead of white potato?

Absolutely — sweet potatoes add a lovely sweetness and pair well with the pumpkin. You may want to slightly reduce the carrots to balance the flavors.

What type of pumpkin works best?

Butternut or Kent pumpkins are ideal — they’re sweet, creamy, and easy to find. Avoid using watery varieties like Halloween carving pumpkins.

Is this low FODMAP?

This version uses the green tops of spring onions, which are low FODMAP. However, white potato, carrots, and pumpkin can be higher FODMAP in large servings. Stick to about ½ cup per serving if following a strict low FODMAP diet.

Can I freeze it?

Yes — this soup freezes beautifully. Let it cool completely, portion into containers, and freeze for up to 3 months. Reheat gently on the stove or in the microwave.

How do I reheat it without it going clumpy or watery?

Soups with starchy vegetables can sometimes separate a bit after freezing or refrigeration. Stir well while reheating on the stove, or microwave in short bursts and stir between. If needed, give it a quick blend again to restore the creamy texture.

What can I use instead of coconut cream?

You can substitute with Flora Plant-Based Cooking Cream or another allergen-friendly vegan cream you enjoy. Oat cream is another good option — just be sure it’s free from your allergens.