Gluten-Free Pumpkin Soup Recipe



  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 medium-sized pumpkin (about 3-4 pounds), peeled, seeded, and diced (you can also use canned pumpkin puree)
  • 4 cups gluten-free vegetable broth
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • Salt and black pepper to taste
  • 1 cup gluten-free coconut milk (canned)
  • Fresh parsley or chives, for garnish (optional)


  1. Sauté the Onion and Garlic: In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté for about 2-3 minutes or until the onion becomes translucent.
  2. Add the Pumpkin: Add the diced pumpkin to the pot and sauté for another 5 minutes, stirring occasionally.
  3. Season and Stir: Stir in the ground cumin, ground cinnamon, ground nutmeg, salt, and black pepper. Coat the pumpkin and onions evenly with the spices.
  4. Add the Broth: Pour in the gluten-free vegetable broth, making sure the pumpkin is mostly submerged. Bring the mixture to a boil.
  5. Simmer: Reduce the heat to low, cover the pot, and let the soup simmer for about 20-25 minutes, or until the pumpkin is tender and easily pierced with a fork.
  6. Blend the Soup: Use an immersion blender to carefully blend the soup until it's smooth and creamy. If you don't have an immersion blender, you can transfer the soup in batches to a regular blender, but be cautious when blending hot liquids.
  7. Incorporate Coconut Milk: Return the blended soup to the pot and stir in the gluten-free coconut milk. Simmer for an additional 5 minutes, allowing the flavors to meld. Adjust the seasoning if needed.
  8. Serve: Ladle the gluten-free pumpkin soup into bowls. Garnish with fresh parsley or chives, if desired.
  9. Enjoy: Serve your creamy gluten-free pumpkin soup hot, and enjoy its rich, comforting flavors.

This gluten-free pumpkin soup is perfect for autumn and Thanksgiving. It's both hearty and creamy, making it an excellent addition to your seasonal menu.