submitted by Sara on October 31, 2019


star star star star star (∅ 5.00, 1 rating)
playlist_add add_a_photo
1 tbsp Coconut Oil
¼ cup Onions, white or yellow, raw, chopped
2  (ea. 0.11 oz) Garlic, raw
1 tbsp Ginger, peeled, raw
1 tsp Thyme, fresh leaves
½ tsp Cayenne Pepper, ground
8⅔ cups Pumpkin, raw
1½ cups Vegetable broth, stock
1⅔ cups 1 tsp Coconut Milk, canned
¼ tsp Salt, Kosher salt, table salt
¼ tsp Pepper, black, ground
For garnishing
½ tsp Thyme, fresh leaves
3½ tsp Pumpkin Seeds, dried, whole
63.19 ozaltogether (view nutrition facts)


  1. Serving size:
    9 oz (calculated)
    Notes: 250 g (8.8 oz), a bit over a cup of soup
  1. Optionally heat the vegetable stock to cut down on total cooking time.
  2. In a pot large enough to hold the pumpkin, saute the chopped onions in the coconut oil over medium heat, about 3 minutes.
  3. Add the minced garlic and grated ginger and stir until fragrant, about 30 seconds.
  4. Add the thyme and cayenne pepper. If you want a milder soup, reduce the amount of cayenne or omit it entirely. You can always add more when seasoning to taste in the end.
  5. Roughly chop the pumpkin. We used a Hokkaido pumpkin, which has an edible skin.
  6. Add the vegetable stock, coconut milk and chopped pumpkin and bring to a boil. You can also use coconut cream to get an extra creamy soup.
  7. Once boiling, turn down the heat and let simmer until the pumpkin is soft, about 10 minutes.
  8. Blend with an immersion blender until smooth. Alternatively, transfer to a blender or food processor and blend until smooth.
  9. Season to taste with salt, pepper and cayenne pepper.
  10. Enjoy topped with a bit of fresh thyme and 1/2 teaspoon of pumpkin seeds per serving.
  11. Meal Prep Tip

  12. You can store the soup in an airtight container for 5 days in the fridge or up to 6 months in the freezer. For best results, thaw overnight. Reheat in the microwave or on the stovetop.

Nutrition Facts

  • Calorie count
    177 kcal
  • % of calories by macros
    Fat67.8 %120 kcal14.4 g
    Net Carbs24.3 %43 kcal11.5 g
    Dietary Fiber1.1 %2 kcal1 g
    Protein6.8 %12 kcal3.2 g
  • Approx. WW SmartPoints™
  • Cholesterol 0 mg
  • Sodium 233.1 mg
  • Fat 14.4 g
    • Saturated Fat 12.1 g
    • Trans Fat 0 g
  • Carbohydrates 12.5 g
    • Dietary Fiber 1 g
    • Total Sugars 5 g
    • Added Sugar 0 g
    • Sugar alcohols 0 g
  • Protein 3.2 g
  • Calcium 46.1 mg
  • Iron 3.2 mg
  • Magnesium 52.3 mg
  • Potassium 645.5 mg
  • Zinc 0.9 mg
  • Vitamin A (Retinol Equivalents) 617.9 mcg
  • Vitamin B12 0 mcg
  • Vitamin C 14.7 mg
  • Folate 32.7 mcg
    • Folic Acid 0 mcg