Anti-inflammatory diet

Creamy pumpkin squash soup with coconut milk

My favorite soup of all time and I guarantee it will soon be your fave too!

cream of pumpkin soup
this cream of pumpkin soup looks like it holds the secrets of the galaxy

Looking for the perfect starter or dinner side recipe for Thanksgiving and Christmas holidays? This pumpkin soup with coconut cream and ginger is a perfect vegan and paleo soup that tastes divine! For creamy soups like this one coconut milk is a perfect substitute for heavy cream and dairy.

I never imagined I could make a soup that I would hold comparable to pumpkin pie, but sometimes healthy everyday foods can be as lush, creamy and comforting as desserts! This warming creamy cream of pumpkin soup is a great Thanksgiving and Christmas holiday starter that tastes almost like you would expect pumpkin pie cookie batter to taste, as its made with a warming mix of the spices that go into pumpkin pie spice: ginger, cinnamon, nutmeg, and optional all spice and the pumpkin’s sour taste is offset by apples and squash.

this dairy free creamy soup recipe is right in time for American Thanksgiving..but I used a big tub of frozen coconut milk that I had leftover from a litre sized Thai kitchen carton and it was impossible to measure it precisely down to the millilitre, but its almost exact down to a few spoons of coconut milk and this soup is very forgiving and more coconut milk can be added to taste at the very end, depending on how creamy and sweet you like your soup (coconut really offsets the sour taste of the pumpkin puree). I thought its better to post it now in time for the holidays!

And if you don’t have squash in quarantine days make it with just pumpkin puree as in the variation below the recipe!

healthy creamy pumpkin soup without cream


650-660 ml chicken stock (fresh or frozen is best) or vegetable stock for vegan, but if your veg stock has a mushroom flavor it may taste different

2 granny smith apples, peeled, cut in wedges (you will not want to skip these as pumpkin is sour)

560 g chopped butternut squash

400 ml can of pumpkin puree

approx 760-815ml full fat coconut milk (to taste depending how creamy and coconuty you like it), plus extra for swirling on top (to have enough use coconut milk from a liter-sized carton of full fat unsweetened coconut milk such as from a Real Thai Kitchen carton, otherwise you will need more than one can, they sell them in the international section of conventional stores like London Drugs or Safeway)

pumpkin spice 11/4-1.5 tsp plus a pinch to sprinkle on top if desired (I used a standard pumpkin pie spice mix of cinnamon, ginger and nutmeg with nothing fancy or extra in this soup, though a pinch of cloves or mace also work here and just use a pinch more so there is enough ginger etc! also don’t use a diy pumpkin spice recipe with cardamom in this soup)

1/4 tsp ground ginger

optional: 1/4 tsp allspice (unless its already in your pumpkin spice, in which case omit it)

optional: pinch of mace or ground cloves (unless your pumpkin spice already contains it)

sea salt


Place the squash, apples, pumpkin and the spices into a pot with chicken stock and most of the coconut milk. Cook until tender for 20-25 minutes. Break up the squash with a wooden spoon and use an immersion blender to puree it smooth (or wait for it to cool and pour intoa blender). adjust salt, coconut and pumpkin spice to taste. Swirl coconut cream on top. Garnish with toasted sesame and pinch of pumpkin spice.

Quick, creamy Pumpkin apple soup variation: omit the squash and the broth, use 2 red gala apples (peeled and chopped) to offset the sour pumpkin and make it a sweet amazing soup and reduce the coconut slightly to about 500 ml, plus more for swirling if desired. Since there’s no squash in this variation the cooking time can be reduced just til the apples are cooked. If you don’t have an immersion blender you can simply purée the apples ahead of cooking. This and the above soup versions are my favorite soups of all time, and I’m sure they will become your new favourite soup recipes!

Variation 3: If you like sweet squash soup with apple make this squash soup variation: if not using pumpkin reduce apples to 1/2 an apple (unless you like sweet squash apple soup), as without the sour pumpkin squash alone is sweet, and reduce other ingredients (coconut and spices) accordingly and instead of using pumpkin spice use the individual ingredients of pumpkin spice and go light on the cinnamon as it adds sweetness (which is needed for pumpkin more than for sqaush soup )and add more ginger.

adjust seasoning if you like your soup more sweet (then add a pinch more pumpkin spice), top with toasted sesame seeds if desired

For more healthy holiday sides check out these Thanksgiving and Christmas dinner sides that happen to be plant based, gluten free and paleo

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