Pumpkin Soup

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6 servings


  • 3 tablespoons olive oil
  • 4 cups pumpkin chunks or butternut squash, cut into 2 inch cubes
  • 2 large onions chopped
  • 2 teaspoons cumin
  • 2 teaspoons coriander
  • 1 teaspoon red pepper flakes or to taste
  • 4 cups low sodium chicken broth
  • 1 cup full fat unsweetened coconut milk
  • Sea salt and freshly ground pepper to taste
  • 1 cup plain Greek yogurt
  • 1/4 cup chopped cilantro


  • In a large pot, heat olive oil over medium high heat.
  • Add pumpkin (or butternut squash) and onions and sauté for 5 to 6 minutes until golden. Add cumin, coriander, red pepper flakes, broth, milk and sea salt and freshly ground pepper to taste.
  • Cook on medium 15 to 20 minutes until the pumpkin is cooked through. Using an immersion blender or a blender, puree soup in batches.
  • Top soup with yogurt and cilantro.


SERVING SUGGESTION: Crusty Loaf of Bread - Serve with butter.
VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure Greek yogurt is gluten free. NUTRITION: 229 Calories; 14g Fat (54.6% calories from fat); 13g Protein; 13g Carbohydrate; 1g Dietary Fiber; 3mg Cholesterol; 378mg Sodium.
Tried this recipe?Let us know how it was!