Creamy Paleo Pumpkin Soup – Dairy Free

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Paleo Pumpkin Soup - Vegan-4543A lovely, creamy soup to warm you up on any cool Fall day.

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!)Paleo Pumpkin Soup - Vegan-4533


5.0 from 4 reviews
Creamy Paleo Pumpkin Soup - Dairy Free
Prep time: 
Cook time: 
Total time: 
Serves: 5
  • 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)
  • 2-3 sage leaves (whole)
  • ⅔ cup canned coconut milk
  • 2 tablespoons maple syrup (amount depending on apple and pumpkin sweetness, do to taste)
  • 2 teaspoons (or less) lime juice, to taste
  • Sea salt to taste
  1. In a large sauce pan, heat your oil/fat over medium heat.
  2. Stir in your onion, carrots, and apples. Saute for 5-10 minutes until wilted and soft.
  3. Stir in the broth and sage leaves. Bring to a simmer.
  4. Simmer for 15-20 minutes.
  5. Remove the sage leaves.
  6. Puree the soup (in batches if necessary) in your blender or food processor until creamy and no chunks remain.
  7. Return to your saucepan and add the remaining ingredients.
  8. Heat gently and adjust seasonings to taste.

Paleo Pumpkin Soup - Vegan-4527

This post was shared on AIP Roundtable, Natural Living Mondays, Mostly Homemade Mondays, Totally Tasty Tuesdays, Fat Tuesdays, Hearth & SoulGF Wednesday, Real Food Wednesday, Pennywise Platter, GF Fridays, Real Food Fridays, Let’s Get Real Fridays, Foodie FridaysSavouring Saturdays,

It's only fair to share...Share on YummlyTweet about this on TwitterShare on StumbleUponShare on FacebookEmail this to someoneShare on Google+Pin on Pinterest

When her third child was born with severe food allergies, Tessa took to the kitchen to figure out how to feed her family well. Always up for a culinary challenge, their journey has taken many twists and turns! Lots of Paleo, and lots of top 8 free. Good food for families, that's what she's about!

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24 comments on “Creamy Paleo Pumpkin Soup – Dairy Free
  1. Tessa, this looks amazing! I have several pumpkins hanging around, I may have to try this. Thank you so much for linking up with us at Simple Meal Fridays.
    Katie@SimpleFoody recently posted…Simple Meals Friday!My Profile

  2. Kristin says:

    This looks and sounds great! Soups are perfect this time of year and I love how healthy this one is!

  3. jodi stewart says:

    Hi Tessa! This soup looks lovely and so simple to make! I’m pinning it now. :)

  4. Lovely photos and the soup sounds wonderful! I have a delicata squash sitting in the fridge and I might have to give it a try with this. Thanks for sharing it on WNWNW, Tessa, I’ve pinned it :)

  5. Love more pumpkin soup recipes. This is the season for sure and I have been cooking up a pumpkin each week.
    Thanks for sharing at Healing With Food Friday.

  6. Aimee Clark says:

    I love the look of this recipe! I’ve made paleo pumpkin soup before, and it was so yum, but I’m liking the idea of including apple! I’d imagine it adds some sweetness, awesome!

    I’m looking forward to Winter next year so I can get onto this soup recipe!

    Thanks for posting :)

  7. Catherine says:

    This is the best soup I have ever had! I wish I doubled or tripled recipe!

  8. Mark says:

    This looks like a good paleo comfort meal on a cold day. I can not wait to try it.
    Mark recently posted…I am not going to preach the paleo lifestyle.My Profile

  9. Jessica says:

    Just made this and it was delicious thanks for the recipe :)

  10. Cstherine says:

    I made this recipe last fall and loved it!!! Do you think it would work to make it in the crock pot?

    • Hi Catherine! If I were to modify this for crockpot, i would probably used chunked butternut squash or sugar pie pumpkin. The flavors may not be as developed without the saute of ingredients (which sweetens and heightens flavors), but it would certainly still work! Go for it and let us know how it turns out!
      Tessa Domestic Diva recently posted…Allergy Free Wednesday #139My Profile

  11. Marla says:

    I love all the healthy ingredients. Sounds so tasty. Thanks for sharing on Real Food Fridays Blog hop. Pinned & twitted.
    Marla recently posted…Real Food Fridays #61 – Where Health Comes FirstMy Profile

  12. Jill says:

    Looks and sounds so delicious. Pinned!
    Jill recently posted…Ghost in the Graveyard DipMy Profile

  13. Chelsea says:

    This sounds excellent! What a great fall soup. I’m going to have to try it!
    Chelsea recently posted…Spiced Pumpkin Chocolate Chip MuffinsMy Profile

  14. Elizabeth says:

    This looks amazing. I have some triamble squash – these crazy big green squash shaped like clover leaves – that would work with this, I think. Thanks for the recipe!

  15. swathi says:

    Delicious creamy pumpkin soup. Love it thanks for sharing with Hearth and Soul blog hop. pinning.
    swathi recently posted…ThenkuzhalMy Profile

  16. This looks great! The addition of the apples and the lime is intriguing! I can feel my tastebuds tingling already. Thanks for sharing @ Savoring Saturdays!
    Chantelle Herd recently posted…Forgetting Fantasies: It’s Not Just About Fornication {or, How to Be Married to the Most Attractive Man on Earth}My Profile

  17. Kim Robinson says:

    This is delicious! We used canned pumpkin because that’s what we had on hand. Will definitely make this again!

  18. P four says:

    My girls have coconut allergy.
    What can we sub for coconut milk? More stock?

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Welcome, I am happy you are here!

My name is Tessa, and I have learned to cook without almost all major allergens! I have a focus on making family foods as healthy as possible. Real food is my obsession. Gluten free, casein free, vegan, Paleo, sugar free: I have a little of something for anyone with restrictions., Take a peek, you're sure to find something delicious, and if you need any help, I am always willing to help you tweak things to YOUR tastes and dietary needs!

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