Spicy Pumpkin Soup with Gluten-Free Dumplings

I was given the job of sifting through decade old blog posts to ‘clean it up’ around here. The truth is that there’s a lot of dusty old stuff on this website (I mean, she’s been humming since 2008) that needed a clean sweep. This amazing pumpkin soup was slated for deletion and I just couldn’t let it go. So Halloween had past, squash season officially entered my world and I made this soup and it was as epically delicious and satisfying as I remember. The first time I ever had pumpkin soup in this style was in Jamaica. It was while on holidays and we enjoyed it with perfect little starchy dumplings that helped soften the heat from the chilis. Body and soul warming perfection. Inspired by the Caribbean version I remembered, I kept the recipe list short and the instructions simple. This might be my favourite way to enjoy pumpkin. (No, I am not a pumpkin spice latte person). The gluten-free dumplings are pretty basic – just balls of dough. I made them as follows:

Basic Gluten-Free Dumplings

1/2 cup brown rice flour 1/4 cup cassava flour 2 Tbsp arrowroot flour 1/4 tsp salt 1/3 cup of water
  1. Combine all dry dough ingredients in a bowl
  2. Add water and form dough into a ball.
  3. Pinch off about 2 Tbsp worth and roll into oval.
  4. Fill a pot with water and bring to a boil.
  5. Drop the formed dumplings into the boiling water. You may want to do a half of the batch at a time.
  6. As they float to the surface, scoop out with a slotted spoon.
  7. Add to soup before serving.
As for the pumpkin, what is known as Jamaican Pumpkin, a large green winter squash with an orange inside can be hard to find here – but if you have access, that’s the one to use. I used what I could find, a happy little round orange pumpkin. I saved the seeds to see if I might be able to grow my own next year.
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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


  1. I think it’s a bit unrealistic to say that prepping the veggies and cleaning out then chopping up a pumpkin takes 10 minutes

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