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This is a super simple easy pumpkin soup that will make a great compliment to any dinner. I first made it to serve with grilled cheese sandwiches since I discovered I’m allergic to tomatoes and can’t have the tomato soup staple. Since it’s unlikely grilled cheese will be on the approved list for an elimination diet you can use it as an appetizer or side for any main course.
I used canned pumpkin puree for this soup but you can easily use fresh. Just roast the pumpkin chunks until soft and blend in a food processor or with a mixer. Roasting will bring out even more depth of flavor from the pumpkin. Make sure that when you’re shopping for canned pumpkin puree the only ingredient is pumpkin. Do not buy pumpkin pie filling! That is not going to taste good with garlic and rosemary I can promise you that!
If you prefer your soup to be very smooth with no chunks at all then you can use an immersion blender at the end. An immersion blender will take care of the little pieces of diced onion and garlic and give you a silky pumpkin soup. Personally, I like a little bite so I left the chunks in.
Is canned pumpkin cooked?
Yes! Canned pumpkin is the flesh of a pumpkin, cooked and then pureed until very smooth. I find that using canned pumpkin is infinitely easier than using a whole fresh pumpkin. You can get canned pumpkin all year round, usually in the baking aisle of the grocery store. It’s an affordable and very time saving way to make this easy pumpkin soup. Having to cook and puree your own pumpkin will easily add hours to the cook time of this recipe.
- 1 small yellow onion, diced small
- 2 cloves garlic, minced
- 2 cups pureed pumpkin (can use canned, unsweetened!)
- 1 tsp dried thyme leaves
- 2 tsp dried rosemary
- ½ tsp black pepper
- 3 tsp salt, or to taste
- 2 cups vegetable broth
- 1 ½ cups oatmilk (or preferred unflavored milk)
- olive oil
- heat a soup pot over medium low, drizzle with olive oil
- add the diced onion and saute over medium low heat for about 25 minutes, stirring occasionally, until the onions start to stick, you want to bring out the sugars, low and slow is the way to go
- add the garlic and saute 1 minute more
- add the pumpkin and seasonings, mix well
- add the broth and bring to a boil
- add the oatmilk and lower heat to a low simmer
- simmer for at least 10 minutes (no more than 30) to bring out the flavors
- option to remove the pot from the heat and use an immersion blender to create a smooth soup
- serve hot