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  • Writer's pictureKimberly H. Morris

Spicy Pumpkin Soup - dairy free

3 bowls of bright orange pumpkin soup with bread.
Spicy Pumpkin soup


  • 2 tablespoons extra-virgin olive oil (evoo), plus for drizzling

  • 2-3 stalks celery, chopped

  • 1 small yellow onion, chopped

  • 2 teaspoons salt

  • 1/2 teaspoon coriander seeds (remove if AIP)

  • 1 tablespoon of cumin

  • 2 cans (15 oz each) of organic pumpkin

  • 1/2 tsp of cayenne pepper (remove if AIP)

  • 1 bay leaf - remove before you blend

  • 2 cups of vegetable stock

Garnish options

  • Roasted pumpkin seeds (remove if AIP)

  • 1/2 cup fresh cilantro

  • Toasted Croutons (remove if gluten-free or use GF croutons)

  • Coconut Milk Drizzle


  1. Saute evoo, onions, celery, and spices. Add 2 cans of pumpkin.

  2. Add bay leaf and water, bring to boil then simmer for 20 minutes.

  3. Remove bay leaf and blend with a hand blender, or run in batches through a blender, or leave a little chunky that is okay too

  4. Add garnish of your choice.

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