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Spicy Pumpkin Soup

  • Author: Meghan Telpner
  • Total Time: 1 hour 25 mins
  • Yield: 6-8 Servings 1x


A pumpkin soup thats spicy enough to heat you up, easy to free up your time and extra delicious to tickle your taste buds.


  • 2 Tbsp avocado oil, coconut oil or ghee
  • 1 small red onion, chopped
  • 2 carrots, chopped
  • 2 stalks celery, chopped
  • 2 cloves garlic, chopped
  • 2 tsp turmeric
  • 1 tsp dried thyme
  • pinch each of cinnamon, clove and nutmeg
  • 4 cups fresh pumpkin or buttenrut squash, peeled, deseeded and cut into ½1 inch chunks
  • 2 bay leaves
  • 1/2 tsp chili flakes (omit if spice isn’t your thing)
  • 45 cups of water or stock
  • sea salt to taste


  1. In a large pot, heat oil on medium heat and sauté onion, carrot, celery and garlic just until softened. Add spices and mix.
  2. Add pumpkin, bay leaves, chili flakes and water. Bring to a boil and then reduce to simmer for about 40 minutes until pumpkin is very tender.
  3. Add sea salt and more chili if desired.
  4. Serve hot.


You can also puree this soup before adding the gluten-free dumplings. Please be careful when blending hot liquids. It’s better to wait until the soup has cooled before blending.

  • Prep Time: 25 mins
  • Cook Time: 1 hour
  • Category: Soups + Stews

Keywords: pumpkin soup, vegan pumpkin soup, dairy-free pumpkin soup, spicy pumpkin soup