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pumpkin soup with toasted pumpkin seeds

Pumpkin Soup with Coconut Milk

Sweet and creamy pumpkin soup brings all the holiday feels.
Prep Time 10 mins
Cook Time 50 mins
Servings 8 people


  • 8 cups vegetable stock
  • 4 cups cooked pumpkin
  • 4 cups coconut milk or other plant-based milk of choice
  • salt to taste
  • pepper to taste
  • 2 cans red kidney beans drained & rinsed


  • Preheat oven to 425 degrees.
  • Cut pumpkin into quarters. Rub with grapeseed oil and place on pan cut side down. Cook for 20 minutes.
  • Flip to other cut side and cook for another 20 min.
  • Remove pumpkin from oven and let cool.
  • Add vegetable stock, salt, and pepper to a pot and bring to a simmer.
  • Once cooled, scoop out cooked pumpkin, measuring 4 cups. Reserve the skins for homemade vegetable stock, for a treat for your chickens, or compost. Add pumpkin to a blender along with 4 cups of coconut milk or another plant-based milk of choice.
  • Blend on high for a few seconds until smooth. (If there's too much liquid for your blender, do in batches.)
  • Transfer contents back to a pot, stir to incorporate into broth, add kidney beans (optional), and reheat if necessary.
  • Garnish with fresh parsley and toasted pumpkin seeds.


  1. I used a cheese pumpkin here, but you could sub with a regular pumpkin or even butternut squash as they'll all have about the same consistency.
  2. I also used homemade vegetable stock, so this accounts for the otherwise lack of seasoning. If you are using store-bought stock/broth, you may find you need more flavor. Some herbs that would complement this soup are parsley, thyme, garlic powder (or fresh), onion powder (or fresh), dill, bay leaf, cinnamon, ginger, star anise, and clove (go easy on the last 2 as they are strong).