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18Dec, 22
Clean Food Love
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Rachel’s Simple Pumpkin Soup

I love pumpkin. A lot. Maybe quite a bit more than most people in my family 😅 I buy canned pumpkin in bulk when I spot a GOOD sale, so I always have a lot of pumpkin in the pantry.

Pumpkin has many different uses, from creating savory meals to delicious desserts and even dog treats for my four pups. I think people even use pumpkin for at-home beauty treatments…

I’ll have to experiment more with that since I seem to be overly stocked with canned pumpkin recently! Last year there was a shortage and this year there was an amazing sale. 🤣🤷🏽‍♀️

My recipe for pumpkin soup is pretty simple but also simply one of the best! This soup turns out great using pumpkin OR butternut squash, as they are completely interchangeable and I really enjoy either one.

Maybe you have a few extra cans of pure pureed pumpkin or butternut squash in your pantry? This soup is an EXCELLENT way to use up those ingredients while creating something extremely nourishing and very cozy during the colder months.

If you’d rather use homemade pumpkin puree or butternut squash puree, it’s an extra step BUT TOTALLY WORTH the effort!

There are SO MANY reasons to add pumpkin to your diet – it’s loaded with vitamins, minerals, and plant compounds that are good for you. PLUS … it’s low in calories and tastes great.

Here are Just a Few of Pumpkin’s Benefits:

  • Pumpkin is good for your vision and immune health, and it may even help reduce your risk of cancer!

  • Pumpkin also protects your heart, lungs, and kidneys, helps battle high blood pressure, and it’s good for your skin.

  • Eating pumpkin can keep us looking young thanks to beta-carotene that helps protect us from the sun’s wrinkle-causing UV rays = younger-looking skin.


✅ Canned pumpkin puree can also be a great way to get your pumpkin in. Add it to your oatmeal, desserts, baked goods, chili, smoothies, and casseroles – and you can even make delicious pumpkin pancakes.

Just make sure you don’t accidentally pick up a can of pumpkin pie filling instead because they are two completely different things!

Pumpkin Puree vs. Pumpkin Pie Filling

Pumpkin pie filling and pumpkin puree often sit in cans or cartons right next to each other on the grocery store shelf. It can be easy to grab one, thinking it is the other because the two products look very similar.

However, they are VERY different products!

Pumpkin puree (that can also be made at home very easily) should say ONLY Pumpkin on the ingredient label.

Pumpkin pie filling usually has many ingredients, one of which is SUGAR.

🥛Use ANY unsweetened/plain milk of your choice. My personal favorite for this soup is unsweetened coconut milk or cashew milk. Any unsweetened nut milk, coconut milk, high-quality grass-fed cow’s milk, or heavy cream all work really well here. Use what you personally like and have on hand.

🍷 Wine really adds rich flavor. If you do not have wine on hand, you may substitute the wine for additional chicken broth.

All of the alcohol will cook out of your final soup, so no worries there.

Do not use “cooking wine” as most of those have a flavor much like rubbing alcohol…🫢

For the best flavor and results, use a decent to a nicer bottle of dry wine that one would actually drink because this will produce the very best soup.

🎃 Homemade Pumpkin Puree

🍗 Homemade Bone Broth

🧈 Homemade Ghee Recipe

6 servings


  • 1 Tbsp grass-fed butter, ghee/clarified butter, or unrefined coconut oil
  • 1 Tbsp olive oil or avocado oil
  • 1 large onion, thinly sliced
  • 2 fresh garlic cloves, chopped
  • 1/3 cup dry white wine
  • sea salt and ground pepper, to taste
  • 1 tsp pumpkin spice seasoning
  • 4 cups pure pumpkin puree or butternut squash puree
  • 3 cups bone broth
  • 1 x 14.5 oz can full-fat coconut milk or half & half

To garnish:

  • roasted pumpkin seeds, fresh thyme


Preheat a Dutch oven or a large stockpot over medium heat. Add in the butter and oil then saute your onions and garlic for 2-3 minutes.

Stir in the wine and cook for 8-10 minutes, or until the liquid has almost evaporated and the onions are nicely caramelized.

Add in all the remaining ingredients and stir to combine, bringing the soup to a boil.

Once bubbling, reduce the heat to LOW and allow it to simmer for 15-20 minutes to combine all the flavors.

Taste test, then adjust seasonings as desired.

You may use an immersion blender at this point to create a completely smooth soup, but this step is optional.

Garnish with roasted pumpkin seeds and fresh thyme and enjoy while hot!


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