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Perfect Pumpkin Soup

This is a perfectly nourishing autumn soup. Serve it in a small pumpkin that's been hollowed (with it's natural lid) for an impressive presentation.
Prep Time30 mins
Cook Time40 mins
Course: Appetizer, Main Course, Side Dish, Snack, Soup
Cuisine: American
Keyword: chicken stock, dairy-free, ginger, glluten-free, healthy
Servings: 6
Calories: 83kcal


  • 1 small pumpkin or 2 cups of pumpkin flesh
  • 1 large onion chopped
  • 2 large carrots chopped
  • 1 two-inch piece of ginger peeled and chopped
  • 1 tablespoon plus 1 teaspoon ghee or organic butter
  • 2 teaspoons pumpkin pie spice
  • 4 cups of chicken or turkey stock
  • Unrefined sea salt and black pepper to taste


  • Cut a small pumpkin in half and scoop out the seeds and inner flesh. Set the seeds aside in a dish.
  • Rub the outside of the pumpkin with butter (1 teaspoon) and place face down in a roasting pan or Pyrex baking dish. Bake at 400 degrees for 30-40 minutes.
  • Remove from the oven, let cool slightly, and scoop out the pumpkin flesh.
  • Melt 1 tablespoon of ghee in a large skillet or stock pot over medium heat.
  • Add chopped onion and carrots with a pinch of sea salt. Sauté for a few minutes.
  • Add ginger and spices. Sauté a while longer.
  • Add pumpkin flesh and stir for a minute or two.
  • Cover with chicken stock (or water) and a little more salt and pepper.
  • Cover, lower the heat to simmer, and cook 20-30 minutes.
  • Puree soup in a blender and add additional water or broth to desired consistency.


  1. To toast seeds, sprinkle them with unrefined sea salt, and spread them on a baking sheet.
  2. Bake at 350 degrees for 10-15 minutes. Use these as a snack or condiment for your soup.