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Pumpkin Bisque Soup

Pumpkin Bisque Soup

On a rainy day, this pumpkin bisque soup is a must have.  It is thick and creamy and is a great lunch option as the colder days approach.  The savory walnut pumpkin seed topping pairs well with the rich, velvety texture of the soup adding a crunch along with protein and fiber. This is a dairy free, vegan soup that will be a festive addition to your thanksgiving table!


  • 14.5 ounces pumpkin puree
  • 14.5 ounces coconut milk
  • 2 cups vegetable broth
  • 4 carrots
  • 1 red onion
  • 4 garlic cloves
  • 1 tablespoon coconut oil
  • 4 teaspoons pink salt
  • 1 teaspoon garlic powder
  • 1 teaspoon turmeric powder
  • 1 teaspoon black pepper

Walnut Pumpkin Seed Topping

  • 1/4 cup chopped walnuts
  • 1/4 cup pumpkin seeds
  • 1 tbsp. coconut oil (melted)
  • 1/2 tsp garlic powder
  • 1/4 tsp sea salt
  • 1/4 tsp cumin powder


  1. Dice red onion and slice carrots into rounds. Peel 4 fresh garlic cloves and set aside.
  2. Heat a medium sized soup pot on medium high heat and add coconut oil, red onion and carrot rounds to the pot.
  3. Sauté for about 5 minute or until onion has become translucent.
  4. Add 1/4 cup of water to the pan and bring to a boil.
  5. Reduce the heat to medium low and cover pan allowing the carrots and onion to cook for about 10 minutes or until carrots are cooked through.
  6. Carefully empty the contents of the pan to a high speed blender adding the pumpkin puree, vegetable broth, peeled garlic cloves and all the spices.
  7. Blend on medium high speed for about 1 to 2 minutes or until everything has been emulsified and blended together.
  8. Transfer mixture back into the soup pot and cook on medium high for 10 minutes.
  9. Add the coconut milk last and cook for another 5 minutes stirring well.
  10. For the topping, heat coconut oil in a small pan on medium low heat and add the walnuts, pumpkin seeds and spices.
  11. Sauté for 5 minutes until walnuts have slightly browned and transfer to a bowl.
  12. Pour the pumpkin bisque into bowls, garnish with the topping and enjoy!


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