Tessa the Domestic Diva

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Creamy Paleo Pumpkin Soup – Dairy Free

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An ultra creamy and totally dairy free Paleo pumpkin soup!  It’s easy to make your own bowl of comfort to warm you up….anytime of year!

optimized for pinterest paleo pumpkin soup from overhead on a fall leaf cloth with a coconut milk and sage garnish
It took me awhile to find the perfect pumpkin soup, I tried loads of variations.

The Key to Delicious Pumpkin Soup?

  • It 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?  Nope!!  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.

No Blender?

  • 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!)

Instant Pot Option?

  • Have an Instant Pot?  Don’t worry, I have directions for you too!!

close up of a creamy pumpkin soup in a white bowl with a dark wooden spoon on fall themed napkins and a sage leaf and coconut cream garnish

Like soup?  Here are a couple of other recipes you could try!!

Creamy Dairy Free Paleo Pumpkin Soup Recipe:

5 from 9 votes
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Creamy Paleo Pumpkin Soup - Dairy Free

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 5
Calories 219 kcal
Author Tessa the Domestic Diva

Ingredients

  • 3 tablespoons coconut oil ghee, light olive oil, or any fat of choice
  • 1 yellow onion medium size, chopped
  • 1 medium apple cored and chopped ( I prefer a sweet-tart variety)
  • 2 carrots chopped
  • 2 cups broth veggie or chicken
  • 1 1/2 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
  • 2/3 cup canned coconut milk
  • 2 tablespoons maple syrup optional. Amount depending on apple and pumpkin sweetness, do to taste Omit for GAPS or sub with honey
  • 2 teaspoons lime juice, to taste
  • 1/2 teaspoon Sea salt to taste, will depend on broth!

Instructions

  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, pumpkin, 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. Alternately, you could use an immersion blender right in the pot.
  7. Return to your saucepan and add the remaining ingredients.
  8. Heat gently and adjust seasonings to taste.

INSTANT POT DIRECTIONS

  1. Using saute feature, saute onions, carrots, and apple in the the fat for 5-10 minutes until soft but not brown.
  2. Stir in broth, squash, and sage leaves. Lock lid and bring to high pressure for 8 minutes, quick release.
  3. 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.
Nutrition Facts
Creamy Paleo Pumpkin Soup - Dairy Free
Amount Per Serving
Calories 219 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 14g 70%
Sodium 632mg 26%
Potassium 369mg 11%
Total Carbohydrates 20g 7%
Dietary Fiber 2g 8%
Sugars 13g
Protein 1g 2%
Vitamin A 145.2%
Vitamin C 11.4%
Calcium 3.6%
Iron 5.4%
* Percent Daily Values are based on a 2000 calorie diet.

two white bowls of orange hued creamy pumpkin soup from over head with a coconut cream swirl and sage leaf on a dark wood surface

 

 

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Comments

  1. This soup was amazing! I wanted to lick my bowl! I made it for some friends and several asked for the recipe. I only made some small changes. I did not put it through a blender because my blender stinks! I used a potato masher at the end and so it wasn’t smooth and creamy, it was more of a chunky soup which I prefer anyway. Also, I’m not a fan of coconut milk so I used cashew milk instead. I forgot to buy a lime so no lime either. I didn’t need the maple syrup. I think the apple is the secret ingredient. I will be making more of this with the rest of my leftover pumpkin.

    Reply

    • Yes, it is a mellow flavor Theresa, and your broth/pumpkin variety can make a big difference too. Garlic would
      Be yummy, some fresh ginger, or maybe some curry powder. Add to make it to your liking! This soup is a great base for infinite personalization!

      Reply

  4. I made this with fresh pumpkin and it was fantastic. I shared it with my neighbor and she loved it, as well. I substituted a garnet sweet potato for the carrots because that’s what I had in the flat. I only had dried sage, so I used it, but fresh sage would be optimal. I searched and searched for a pumpkin soup recipe I liked and this one is the best! I used fresh pumpkin puree for it. Thank you, Tessa!

    Reply

  5. I substituted a head of fresh broccoli for the pumpkin and omitted the lime juice and maple syrup. It was the best cream of broccoli soup I ever had!

    Reply

  6. This soup is amazing! But only if you leave out the maple syrup and lime juice. The first time I made it, I tasted it before adding these two ingredients and it was great, then they kind of ruined it 🙁 I’ve made it several times since without them and it is so good I can’t stop eating it!

    Reply

  9. Since finishing our first Whole30 program last month, my boyfriend have been doing our best to keep to a paleo diet. I found this recipe last week after googling “delicious paleo pumpkin soup” and was so thrilled to find a refreshing and simple recipe. I was expecting to have leftovers for lunch the next day; and the pot was bone-dry by the end of the meal. Forget a double batch, this time I’m making and freezing enough to last us through the winter!

    Reply

  11. I made this last night without any modifications. I started by baking baking and pureeing two pumpkins from the garden – this was a time consuming task but I now have 60 oz of pureed pumpkin in the freezer! The soup itself was delightfully simple to make and totally delicious. I made a double batch and am pleased I did; I have been meaning to make something special to share with coworker who is grieving. Thank you!!!

    Reply

  12. I made a double batch of this last night without any modifications. Absolutely delicious; glad to have made the double batch.

    Reply

    • Yay Virginia. so glad you liked it, such a comforting, luxurious soup!! I appreciate your feedback…I really feel the fresh pumpkin puree puts this soup over the top!

      Reply

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

    Reply

  18. 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!

    Reply

    • 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

      Reply

  26. 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 🙂

    Reply
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