It took me awhile to find the perfect pumpkin soup, I tried loads of variations.
The key to any good pumpkin soup is the pumpkin you are using. It is the star ingredient! Making your own puree of the right kind of squash or pumpkin in this recipe will make a world of difference. After all, you wouldn’t use mushy, flavorless apples for your apple pie….it just wouldn’t taste the same. Or put canned tomatoes on top of your salad? Fresh squash and pumpkin puree is where it is at! I go into a tutorial and how to pick the right squashes and pumpkins for baking in this post.
If you do not have a high powered blender, you might choose to peel the apples first. I leave mine on and they pulverize in my Blend Tec (love!)
Have an Instant Pot? Don’t worry, I have directions for you too!!
Like soup? Here are a couple of other recipes you could try!!
- Paleo Thai Carrot Soup
- Spanish Garlic & Egg Soup (lightening quick!!)
- Thai Chicken Soup
- Creamy Ham & Potato Chowder (dairy free)
- Homemade Chicken Soup in a Flash
- 3 tablespoons coconut oil, ghee, light olive oil, or any fat of choice
- 1 medium yellow onion, chopped
- 1 medium apple, cored and chopped ( I prefer a sweet-tart variety)
- 2 carrots, chopped
- 2 cups broth...veggie or chicken
- 1½ cup pumpkin or winter squash puree (see note above for fresh squash), or about 4-5 cups cubed and peeled fresh squash.
- 2-3 sage leaves (whole)
- ⅔ cup canned coconut milk
- 2 tablespoons maple syrup (amount depending on apple and pumpkin sweetness, do to taste) Omit for GAPS or sub with honey
- 2 teaspoons (or less) lime juice, to taste
- Sea salt to taste
- In a large sauce pan, heat your oil/fat over medium heat.
- Stir in your onion, carrots, and apples. Saute for 5-10 minutes until wilted and soft.
- Stir in the broth, pumpkin, and sage leaves. Bring to a simmer.
- Simmer for 15-20 minutes.
- Remove the sage leaves.
- Puree the soup (in batches if necessary) in your blender or food processor until creamy and no chunks remain. Alternately, you could use an immersion blender right in the pot.
- Return to your saucepan and add the remaining ingredients.
- Heat gently and adjust seasonings to taste.
- INSTANT POT?
- Using saute feature, saute onions, carrots, and apple in the the fat for 5-10 minutes until soft but not brown.
- Stir in broth, squash, and sage leaves. Lock lid and bring to high pressure for 8 minutes, quick release.
- Remove sage leaves, add in remaining ingredients and puree all soup ingredients with an immersion blender or in batches in your blender. Adjust sweetener, salt, and lime juice to taste.
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