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Healthy Home Economist / Archives / Recipes / Stock, Broth & Soups / Soup Recipes / Vegetarian Soup Recipes / Traditional Pumpkin Soup Recipe

Traditional Pumpkin Soup Recipe

by Sarah Pope / Affiliate Links ✔

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pumpkin soup

In the United States, pumpkin is most often used in sweet desserts, muffins, and bread. 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.

Enjoy!

Traditional Pumpkin Soup Recipe
4.5 from 4 votes
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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

Ingredients

  • 1 quart bone broth
  • 2-3 yellow onions chopped, preferably organic
  • 3-6 cloves garlic minced
  • 4 large celery sticks chopped, preferably organic
  • 5 carrots chopped, preferably organic
  • 2 bay leaves
  • 2 cups pumpkin puree preferably homemade and organic
  • 1-2 Tbl cultured or soured raw cream per serving
  • sea salt to taste
  • ground pepper to taste
  • 3 Tbl traditional fat of choice

Instructions

  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*
Fat 13g20%
Cholesterol 28mg9%
Sodium 604mg25%
Carbohydrates 29g10%
Fiber 4g16%
Protein 14g28%
Vitamin A 600IU12%
Vitamin C 24.8mg30%
Calcium 110mg11%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.

old fashioned pumpkin soup in a glass bowl with crackers

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Category: Soup Recipes For Dinner, Vegetarian Soup Recipes
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: Amazon #1 bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (3)

  1. John

    Feb 6, 2018 at 12:26 am

    Sarah, hi, what makes bone broth have glutamate in it? Thanks.

    Reply
    • Sarah

      Feb 6, 2018 at 8:58 am

      Here’s more on that. https://www.thehealthyhomeeconomist.com/bone-broth-msg-what-you-need-to-know/

  2. Rianna

    Jan 20, 2018 at 7:46 pm

    5 stars
    As an Australian it was a shock learning that pumpkin is mostly used for deserts in America! My instinct is yuck, but if a whole country does it I’ll try to ease off on the judgement. Fruits just seem so much nicer; pumpkin has always been savoury in my experience, and the sweeter they are the weirder they go into each meal.

    Thank you for this recipe; it sounds delicious, and is a lot like mine – only that it uses a lot more carrots. I will have to give it a try!

    Reply
4.50 from 4 votes (3 ratings without comment)

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