Coconut milk gives this pumpkin soup a creamy texture and rich flavor, without making it too heavy. This soup would make a wonderful starter for a special meal, such as Thanksgiving dinner. If you'd like to add some texture, feel free to garnish it with lightly toasted pepitas (hulled pumpkin seeds). A drizzle of pumpkin seed oil is also a nice touch. Source:, October 2019

Leticia Moreinos Schwartz


Ingredient Checklist


Instructions Checklist
  • Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper; cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic; cook, stirring, until starting to soften, about 3 minutes. Add wine; cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk; bring to a boil. Reduce heat to maintain a simmer; cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

  • Working in batches, puree the soup in a blender (alternatively, use an immersion blender; use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.


Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.

Nutrition Facts

214 calories; total fat 15.6g 24% DV; saturated fat 11.2g; sodium 446mg 18% DV; potassium 695mg 19% DV; carbohydrates 14.2g 5% DV; fiber 2.2g 9% DV; sugar 5g; protein 4.4g 9% DV; exchange other carbs 1; vitamin a iu 11775IU; vitamin c 14mg; folate 37mcg; calcium 49mg; iron 3mg; magnesium 47mg; thiaminmg.