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Harvest Pumpkin Soup

Course Appetizer, Main Course, Soup
Cuisine American
Keyword Harvest pumpkin soup
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6 to 8


  • 4 tablespoons 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 tablespoons tomato paste
  • 1 teaspoon ground ginger
  • 1 tablespoon ground cinnamon
  • 1/2 teaspoon salt
  • 3 tablespoons real maple syrup or substitute 1 to 2 small apples, diced
  • 1 15-ounce cans pumpkin I used Trader Joe's organic
  • 32 ounces vegetable stock or chicken stock
  • 1/2 cup cup cream or full-fat coconut milk
  • 1/2 cup whole milk or full-fat coconut milk


  • 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.
  • Add canned pumpkin and vegetable stock and bring to a boil. Simmer for about 10 minutes to let flavors fuse.
  • Stir in cream and milk (or coconut milk if you prefer). Stir until heated through.
  • 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.
  • 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!