Whole30 Pumpkin Vegetable Soup

Warm up with a comforting bowl of Whole30 Pumpkin Vegetable Soup, a hearty blend of vibrant veggies, creamy pumpkin puree, and rich coconut milk, seasoned with aromatic spices like cinnamon and nutmeg. This wholesome, dairy-free, and gluten-free recipe is perfect for those following a Whole30 or paleo lifestyle, offering a satisfying mix of earthy flavors and velvety texture. Ready in just 45 minutes, this quick and easy soup is packed with nutrient-dense ingredients like carrots, celery, and red bell pepper, creating a nourishing meal that’s as flavorful as it is healthy. Serve this autumn-inspired soup as a cozy main dish or a festive appetizer, garnished with freshly chopped sage for a fragrant finishing touch.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion
• 3 garlic cloves
• 2 medium carrot
• 2 celery stalks
• 1 medium red bell pepper
• 4 cups vegetable broth
• 1 15 oz can canned pumpkin puree
• 1 cup coconut milk
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 5 fresh sage leaves

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Chop the onion, mince the garlic cloves, and dice the carrot, celery, and red bell pepper.

Step 3

Add the onion and garlic to the pot and sauté for 3-5 minutes, until the onion becomes translucent.

Step 4

Add the carrot, celery, and red bell pepper, and sauté for another 5 minutes, stirring occasionally until the vegetables begin to soften.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Reduce the heat to low and stir in the pumpkin puree and coconut milk until well combined.

Step 7

Add the ground cinnamon, ground nutmeg, sea salt, and black pepper to the pot, stirring to incorporate the spices evenly.

Step 8

Simmer the soup on low heat for 15-20 minutes, allowing the flavors to meld together.

Step 9

Chop the fresh sage leaves and add them to the soup for the last 5 minutes of cooking.

Step 10

Optional: Use an immersion blender to puree the soup until smooth, or leave it with chunks for a more rustic texture.

Step 11

Taste the soup and adjust seasoning as needed before serving.

Step 12

Serve the soup hot, garnished with additional fresh sage if desired.

Nutrition Facts

Serving size	(2172.3g)

Amount per serving	% Daily Value*
Calories	1145.4

Total Fat 50.5g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 8.8g
Cholesterol 8.5mg	0%
Sodium 4804.9mg	0%
Total Carbohydrate 159.2g	0%
Dietary Fiber 36.3g	0%
Total Sugars 63.8g
Protein 28.0g	0%

Vitamin D 0IU	0%
Calcium 444.0mg	0%
Iron 13.6mg	0%
Potassium 3923.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.8%

Protein: 9.3%

Carbs: 52.9%