paleo vegan pumpkin soup
AIP,  Dairy Free,  Detox,  Paleo,  Soup,  Vegan,  Vegetarian,  Whole 30

Paleo Vegan Pumpkin Soup (GF/DF/V/Paleo)

I have been waiting to make this paleo pumpkin soup all season and I finally did. I absolutely love pumpkin soup. There is something so comforting about sitting down to a warm bowl of pureed soup when the weather cools down. I add a bit of sage to really make it feel like fall.

Instead of cream or half and half for creaminess, I use coconut milk. And instead of potatoes or flour for thickener, I use cauliflower. Better yet, it only takes about 30 minutes to make and is pretty much acceptable on any dietary restrictions since it is gluten free, grain free, sugar free, vegan and autoimmune friendly. To me this is the perfect lunch.

Since pumpkin recipes are all the rage this fall, let’s talk about pumpkin. Usually we gorge on it during the fall and neglect it the other 10 months, am I right? LOL.

Pumpkins 101

Pumpkins have been grown in North America for over 5,000 years. Did you know they are not a vegetable but considered a fruit? Yup, pumpkins are a fruit and there are 4 main types.

  • Pepo, usually used to carve jack o’ lanterns on Halloween night
  • Maxima, giant pumpkins usually grown for pumpkin contests
  • Mixta, used as decorations
  • Moschata, used for making canned pumpkin puree

Nutrients in Pumpkins

Pumpkins are actually loaded in beneficial nutrients such as

  • Fiber
  • Vitamin A
  • Riboflavin
  • Vitmin C
  • Potassium
  • Phosphorus
  • Magnesium
  • Vitamin E
  • Thiamin
  • Niacin
  • Vitamin B6
  • Folate
  • Iron

The bright orange color indicates their richness for the phytonutrient beta carotene, which converts to vitamin A in our bodies and assists us with our vision, lowers the risk of certain cancers, reduces the risk of heart disease, slows down the signs of aging (aka wrinkles).

Who knew this favorite fall treat was so healthy for our bodies?

Ready to make a batch of this delicious paleo pumpkin soup? I sure am!

paleo vegan pumpkin soup

Paleo Vegan Pumpkin Soup

Gluten Free, Vegan, Dairy Free, Paleo, AIP, Whole 30 Friendly
Total Time 30 minutes
Course Soup
Servings 4 people


  • 2 tbs extra virgin olive oil
  • 1 onion diced
  • 3 stalks celery, diced
  • 2 large carrots, diced
  • 1 small head cauliflower, cut into pieces
  • 2 tsp dried sage
  • 1/2 tsp dried rosemary
  • 1/2 tsp dried thyme
  • 1/2 tsp salt more to taste
  • 4 cups organic free range chicken broth vegan, sub vegetable broth
  • 15 oz pumpkin puree unsweetened
  • 15 oz organic coconut milk full fat


  • In a large stock pot, saute onions, celery and carrots in oil until soft.
  • Add cauliflower, pumpkin, chicken broth and seasonings. Bring to a boil. Cover and simmer 20 minutes or until cauliflower is tender.
  • Place in blender and blend until smooth (make sure there is a steam vent on your blender).
  • Place back in the stockpot. Stir in coconut milk. Adjust seasonings and enjoy!


Recipe by Liz at
pinterest paleo pumpkin soup
The perfect soup for fall


Dr. Mercola’s Food Facts. What are Pumpkins Good For?

Nutrition Research Review. 2010. Medicinal and biological potential of pumpkin: an updated review.

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