Creamy Paleo Pumpkin Soup – Dairy Free

Paleo Pumpkin Soup - Vegan-4543

A 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 2 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-4527This post was shared on AIP ROundtable, Real Food Wednesday, Frugal Days Sustainable Ways, Health 2Day Wednesday, Thank Your Body, Tasty Traditions,Pennywise Platter, Simple Lives, Thursday, Wellness Weekend, Fight Back Friday, Whole Foods Friday, Healthy Vegan Fridays, GF  Fridays, Simple Meals Friday, Healing Foods Friday, Lunchbox Love, Mostly Homemade Mondays, Natural Living MOndays, Make Your Own Monday, Slightly Indulgent Tuesdays, Fat Tuesdays, Tasteful Tuesdays. Tuesday Greens, GF TuesdayHearth & SOul, Waste No Want Not, Health 2Day Wednesday, GF Wednesday,

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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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Posted in Grain Free/Paleo, Main Dish, Recipes 4 Everyday & Everyone, Soups, Vegan
10 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 :)

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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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