Harvest Pumpkin Soup

Harvest Pumpkin Soup

  • Servings: 6 to 8
  • Difficulty: easy
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  • 4 T. salted butter (or coconut oil if you prefer)
  • 2 cups onion, diced (2 small onions)
  • 1 cup carrots, diced (about 5 whole carrots)
  • 1 cup celery, diced (about 3 stalks of celery)
  • 1 1/2 T. tomato paste
  • 1 t. ground ginger
  • 1 T. ground cinnamon
  • 1/2 t. salt
  • 3 to 4 T. real maple syrup (or substitute 1 to 2 small apples, diced)
  • 2 15-oz. cans pumpkin (I used Trader Joe’s organic)
  • 32 oz. vegetable (or chicken) stock
  • 1/2 cup cream (or full-fat coconut milk)
  • 1/2 cup whole milk (or full-fat coconut milk)


  1. Melt butter (or coconut oil) in large Dutch oven or soup pot. Add onions, carrots, celery (and apple, if using instead of maple syrup) and saute until onions are transluscent. Add tomato paste, ginger, cinnamon, salt, and syrup. Stir to combine over medium heat for 1 minute.
  2. Add canned pumpkin and vegetable stock and bring to a boil. Simmer for about 10 minutes to let flavors fuse.
  3. Stir in cream and milk (or coconut milk if you prefer). Stir until heated through.
  4. Using an immersion blender (or regular blender), puree some or all of the soup, depending on how smooth you prefer the soup to be.  I like to puree about 1/3 to 1/2 of the vegetables, leaving some pieces for texture.
  5. Add salt and pepper, to taste.

This soup is a family favorite in the fall! It’s pumpkin, so there’s that. But it’s extra nostalgic because I tried to recreate my go-to soup at Au Bon Pain during my grad-school days in Boston, where I met my husband, B!

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