An ultra creamy and totally dairy free pumpkin soup! It’s easy to make your own bowl of comfort to warm you up….anytime of year! Suitable for Whole30 and paleo diets, no cream is needed to make a satisfying bowl of creamy soup!
But since I always have a veritable pumpkin and winter squash feast come fall every year, I have had plenty of time to play around!
The key to delicious dairy free 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.
And while I prefer the homemade variety, many people have made this with good quality canned pumpkin puree too! They only brand I consistently have issues with in Farmer’s Market brand. Tastes yucky to me…doesn’t smell fresh either (in my opinion of course).
If you do not have a high powered blender, you might choose to peel the apples first. However, I leave mine on and they pulverize in my Blend Tec (love!)
Instant Pot dairy free pumpkin soup?
Have an Instant Pot? Don’t worry, I have directions for you too!! Just refer to the directions in the recipe card below.
Like soup? Here are a couple of other recipes you could try!!
- When I tried a delicious carrot and ginger soup at Whole Foods….not only was surprised at how much I enjoyed it….I set about recreating it at home from the ingredient list!
- I love this Thai chicken soup not only for its authentic flavor, but also as it is super quick to make! This recipe is frequently asked for!
- This dairy free ham and potato chowder is one of my family’s favorites. Even better, I have learned to make it more low carb by subbing out some the potato for cauliflower (even though no one can tell)!
- My homemade quick and easy chicken soup using a surprising trick to get all of that slow cooked flavor in under and hour!
- This creamy dairy free tomato soup looks perfect, consequently, I’ll be making it soon!
Creamy Dairy Free Pumpkin Soup Recipe:
If you try this creamy fall soup, be sure to comeback and leave a comment and start rating below!
Creamy Paleo Pumpkin Soup - Dairy Free
- 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!
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 DIRECTIONS
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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