Community Kitchen Recipe: Easy Peasy Pumpkin Soup

Pumpkins in the Second Harvest Food BankJudging by all the pumpkin spiced latte, pumpkin spiced cookies and treats, and all the many other pumpkin spiced inspired items being advertised everywhere you turn, I think it is safe to say it is officially fall.

Though we may not have all our leaves turning orange and red, or gotten quite to sweater and scarf weather, pumpkins are in season, and our Nutrition Educator, Chef Terah Barrios, has just the healthy, inexpensive recipe to celebrate.


Easy Peasy Pumpkin Soup (Dairy Free)

1 small pumpkin (2 pounds)

1 small onion or shallot

1 can coconut milk

1 cup broth (chicken or vegetable)



Directions:  Cut pumpkin in half. Remove seeds and place cut side down on cookie sheet or roasting pan. Slice onion in half, place cut side down on same cookie sheet or roasting pan. Roast at 375 degrees for 45 minutes, or until fork tender. Let cool. Once cooled, scrape out pumpkin from shell, and place with onion into a pan of a blender. Add the can of coconut milk and 1 cup of broth. Season with salt and pepper. Blend until smooth with a hand blender in a pot, or in the blender. Sprinkle with nutmeg. Serve hot.

Community Kitchen pumpkin soup

Chef’s Note:  Don’t forget to save the pumpkin seeds! Remove the stringy pumpkin, wash, toss seeds with oil and salt. Lay seeds flat on a baking sheet and roast until they start to turn golden brown, about 10-20 minutes. Stir occasionally.


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