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Home/Blog/Creamy Pumpkin Soup

Creamy Pumpkin Soup

By Holly Darnell, RD

November 21, 2022

Enjoy the flavors of fall in this puréed pumpkin soup. Blended together as one thick and creamy soup, you’d never guess all of the nutrients hiding in your bowl.

Bone Broth Protein Butternut Squash infuses this soup with protein, collagen and a delicious butternut squash flavor that compliments the pumpkin. One cup of this delicious delivers a perfect balanced macronutrient dish, at 209 calories and with 19 grams of healthy carbs, 13 grams of fat and 8 grams of protein.

Blend up this pumpkin soup tonight for a serious nutritional boost … you won’t regret it. Serve it as a starter or alongside other great fall side dishes like sweet potato casserole, green bean casserole or superfood stuffing.

Healthy Ingredients

The best thing about homemade soup is that you can control the ingredients and make a meal that’s packed with nutrient-dense, beneficial ingredients. Here are the stars in this pumpkin soup recipe.

  • Bone Broth Protein: Our Bone Broth Protein Butternut Squash sipping broth is a nutritional powerhouse with all the benefits of an ancient superfood. This warming, satiating broth that supports an overall healthy metabolism and gut.

  • Pumpkin: Pumpkin is low in calories, contains fiber and features micronutrients including vitamin K, vitamin C and potassium.

  • Olive oil: It contains well-researched anti-inflammatory compounds, antioxidants that fight free radicals and numerous heart-healthy macronutrients.

  • Coconut cream: It's an excellent source of beneficial medium-chain fatty acids, and it also helps to support a healthy response to inflammation.

  • Shallots: Compared to white and yellow onions, shallots are described as having a richer and sweeter taste. They're also loaded with antioxidants and are shown in studies to help heart health.

  • Turmeric: Turmeric is an impressive spice that’s rich in antioxidants and helps to support a healthy inflammatory response.

How to Make Pumpkin Soup

Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add shallots, garlic cloves and thyme. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 6 to 8 minutes. 

In the meantime, make the bone broth. In a medium saucepan, add two cups of water and two scoops of the butternut squash Bone Broth Protein. Whisk together until combined and keep on low heat.

Add the pumpkin to the shallot, garlic and thyme mixture. Then mix in sea salt, cinnamon, nutmeg and stir to combine. Slowly pour in the butternut squash bone broth and whisk to combine. Add in maple syrup.

Bring mixture to a boil and then reduce to a simmer. Continue cooking for 30 minutes and stir occasionally.

Whisk in coconut cream and continue to heat to a simmer for an additional 5-10 minutes. 

Taste and adjust if necessary (can add more herbs, spices, more maple syrup to make it sweeter, or more coconut milk for extra creaminess).

Serve warm. Soup can be stored in a covered container and refrigerated for up to 4 days. It can also be frozen for up to 3 months.

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.

Pumpkin Soup Recipe

Servings

6

Time

55 min (Prep Time 10 min)

Calories

209

Author

Holly Darnell, RD

Fall is the perfect time of year to have this pumpkin soup, but any cold weather will do. With the pumpkin meat and the Bone Broth Protein Butternut Squash, it's so flavorful and creamy.

Pumpkin soup recipe
Ingredients
  • 2 tablespoons olive oil

  • 2 shallots, diced

  • 4 garlic cloves, minced

  • 3 sprigs thyme, stripped from the stem (about ½ teaspoon)

  • 2 cups water

  • 2 scoops Butternut Squash Bone Broth Protein

  • 2 15 ounce cans pumpkin puree

  • ½ teaspoon sea salt

  • ½ teaspoon cinnamon

  • ½ teaspoon nutmeg

  • 2 tablespoons maple syrup

  • ½ cup coconut cream

Directions
  1. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add shallots, garlic cloves and thyme. Stir to combine.

  2. Cook, stirring occasionally, for about 6–8 minutes. 

  3. In the meantime, make the bone broth. In a medium saucepan, add 2 cups of water and 2 scoops of the butternut squash Bone Broth Protein. Whisk together until combined and keep on low heat.

  4. Add the pumpkin to the shallot, garlic and thyme mixture. Then mix in sea salt, cinnamon, nutmeg and stir to combine. Slowly pour in the butternut squash bone broth and whisk to combine. Add in maple syrup.

  5. Bring mixture to a boil and then reduce to a simmer. Continue cooking for 30 minutes and stir occasionally.

  6. Whisk in coconut cream and continue to heat to a simmer for an additional 5 to 10 minutes. 

  7. Taste and adjust if necessary (can add more herbs, spices, more maple syrup to make it sweeter, or more coconut milk for extra creaminess).

  8. Serve warm. 

Nutrition

Serving Size 1 cup (261 grams) Calories 209, Carbs 19.4 grams, Fiber 1.6 grams, Sugar 8.5 grams, Fat 12.6 grams, Saturated Fat 7.3 grams, Unsaturated Fat 4.2 grams, Trans Fat 0 grams, Cholesterol 10 milligrams, Protein 7.5 grams, Sodium 243 milligrams (16% DV)

pumpkin soup
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