Traditional Pumpkin Soup Recipe

by Sarah Pope MGA Affiliate linksSoup Recipes For Dinner, Vegetarian Soup RecipesComments: 3

pumpkin soup
In the United States, pumpkin is most often used in sweet desserts, muffins and breads. Around the world, however, it is a popular vegetable for savory dishes such as pumpkin soup made with traditionally made bone broth

My husband grew up in Australia where roasted pumpkin is a very popular choice as a side dish. As a result, I’ve long since gotten used to using pumpkin alongside other more popular vegetables like carrots, broccoli, and green beans!

Homemade Pumpkin Soup

The pumpkin soup recipe below is one that I developed specifically to use up extra homemade pumpkin puree from making pumpkin pie, grain free pumpkin cookies and pumpkin bread during the Thanksgiving or Christmas holidays.

But, you can make it during any season. Here in Florida, believe it or not, there is a tropical pumpkin that grows during the hot and humid summer! Thus, it is possible to make this soup year round using the seasonal squash or pumpkins growing in your local area at the time.

Any type of pumpkin or squash will do, in my experience, with the exception of spaghetti or butternut squash. If you love butternut squash, this recipe for squash and sundried tomato soup is more suited to this vegetable’s unique flavor.


pumpkin soup
5 from 1 vote

Traditional Pumpkin Soup Recipe

This recipe for homemade pumpkin soup is made using bone broth as the base and pumpkin puree that adds flavor and thickness without any grain flour or starch.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 2 quarts
Calories 274 kcal
Author Sarah Pope MGA



  1. Melt fat in a large skillet. Add chopped onions, garlic, carrots and celery and sauté until soft.

  2. Pour bone broth into a large pot and add cooked veggies. Add pumpkin puree and bay leaves.

  3. Simmer uncovered for 15 minutes. Remove bay leaves. Taste and add sea salt and pepper as needed.

  4. Serve in bowls with dollops of cultured or soured raw cream.

  5. This soup is delicious with added chunks of slow cooked chicken or beef roast!

Recipe Notes

Substitute meat stock for bone broth if you are sensitive to glutamate or on a gut healing diet like GAPS.

Use any traditional fat you like to sauté the veggies including butter, grassfed ghee, tallow, or pastured lard. I particularly like to use roasted goose or duck fat if I have some on reserve in the refrigerator from a recent holiday meal.

The crackers in the picture are grain free rosemary and sea salt crackers from Simple Mills

Nutrition Facts
Traditional Pumpkin Soup Recipe
Amount Per Serving (1 cup)
Calories 274 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Cholesterol 28mg 9%
Sodium 604mg 25%
Total Carbohydrates 29g 10%
Dietary Fiber 4g 16%
Protein 14g 28%
Vitamin A 12%
Vitamin C 30%
Calcium 11%
Iron 13%
* Percent Daily Values are based on a 2000 calorie diet.

Sarah Pope has been a Health and Nutrition Educator since 2002. She serves on the Board of Directors for the Weston A. Price Foundation.

Sarah was awarded Activist of the Year at the International Wise Traditions Conference in 2010.

Sarah earned a Bachelor of Arts (summa cum laude, Phi Beta Kappa) in Economics from Furman University and a Master’s degree in Government (Financial Management) from the University of Pennsylvania.

Mother to three healthy children, blogger, and best-selling author, she writes about the practical application of Traditional Diet and evidence-based wellness within the modern household. Her work has been featured by USA Today, The New York Times, National Review, ABC, NBC, and many others.

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