Healthy Vegetarian Pumpkin Soup

Healthy Vegetarian Pumpkin Soup

Get your big and little spooks and goblins warmed up after trick or treating with this Healthy Vegetarian Pumpkin Soup. Wouldn’t it be fun to serve this delicious vegetarian pumpkin soup in mugs and hand it to them as they walked in the door?

Not only is this simple pumpkin soup recipe a perfect vegetarian Meatless Monday dish – serve it with a big salad and some rustic bread or gluten free crackers – but it would also make a wonderful Thanksgiving meal starter, too.

Since this pumpkin soup recipe makes such a big portion, freeze half for later. Then you can defrost just heat and serve homemade pumpkin soup on Thanksgiving morning. Serve it with sandwiches as a light lunch while everyone watches football and you cook up the Thanksgiving feast!

This Healthy Vegetarian Pumpkin Soup recipe will work for Halloween as a Thanksgiving starter. Click to get this easy pumpkin recipe.

Healthy Vegetarian Pumpkin Soup is good for you food!

I love cooking with pumpkin and making this vegetarian pumpkin soup recipe, because it’s so healthy for you. Did you know that pumpkin is a good source of fiber? That’s why you feel so full after having a bowl of pumpkin soup!

Pumpkin is also an excellent source of vitamin A, which is important for vision health. Pumpkins get vitamin A from beta-carotene, one of the carotenoids compounds that give pumpkins their bright orange color. Beta carotene is also an antioxidant, which may prevent cancer, according to the National Cancer Institute.

Those same antioxidants found in pumpkins also prevent wrinkles, at least according to Health magazine. Maybe you should use my pumpkin soup as a face mask! Well, maybe not.

It’s nice knowing that something that’s so delicious is also good for you!

See my Four ways to cook a fresh pumpkin post for tips on cooking pumpkins.

Make Healthy Vegetarian Pumpkin Soup with Kirkland Signature Grape Seed OilKirkland Signature Grape Seed OilMake Healthy Vegetarian Pumpkin Soup with Imagine Organic Free Range Chicken Broth, Low Sodium, 32 OunceImagine Organic Free Range Chicken Broth, Low Sodium, 32 OunceMake Healthy Vegetarian Pumpkin Soup in a Farberware Classic Stainless Steel 16-Quart Covered StockpotFarberware Classic Stainless Steel 16-Quart Covered StockpotMake Healthy Vegetarian Pumpkin Soup with a Cuisinart Smart Stick CSB-75BC 200 Watt 2 Speed Hand Blender, Brushed ChromeCuisinart Smart Stick CSB-75BC 200 Watt 2 Speed Hand Blender, Brushed Chrome

Healthy Vegetarian Pumpkin Soup

Healthy Vegetarian Pumpkin Soup

Recipe courtesy of Golden Door Executive Chef Curtis Cooke


  • 10 cups pumpkin, peeled, seeded, cut into large pieces
  • 1/4 cup plus 1 tablespoon grape seed oil, divided
  • 1 cup shallots, minced
  • 1/2 cup celery, diced
  • 1 tablespoon garlic, minced
  • 1 cup white wine (substitute with vegetable stock, if you wish)
  • 6 cups low sodium vegetable broth (gluten free)
  • 1 sachet of 6 sprigs thyme, 6 sprigs parsley, 1 bay leaf and 8 black peppercorns
  • Salt to taste


  1. Preheat the oven to 350 degrees F.
  2. In a large bowl, toss the large pumpkin pieces with just enough grape seed oil (approximately 1/4 cup) to coat and place on a baking sheet into the oven.
  3. Roast the pumpkin until very tender, approximately 15-20 minutes. Cool and reserve.
  4. In a large stock pot, sauté the shallots, celery, and garlic in a tablespoon of grape seed oil for 5 minutes.
  5. Deglaze with the white wine (or vegetable stock) and reduce the liquid by half.
  6. Add the roasted pumpkin, vegetable stock and sachet and bring to a boil. Reduce heat to a simmer and cook for 30 minutes.
  7. Remove the sachet, and puree the soup in a blender, food processor or with an immersion (wand) blender.
  8. Adjust the seasoning with salt and serve.
Prep Time: 30 Minutes
Cook Time: 1 Hour
Total Time: 1 Hour 30 Minutes
Servings: Makes 8 to 10 cups
  • Serving size: 1 1/2 to 2 cups

Recipe and photos used with permission.

Originally posted October 31, 2011.

Looking for an easy homemade pumpkin soup recipe? Try this Easy Vegetarian Pumpkin soup. Click to get this healthy gluten free and dairy free pumpkin soup recipe.

One thought on “Healthy Vegetarian Pumpkin Soup

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating: 5 4 3 2 1