Healthy Recipes: Creamy Pumpkin Soup

This pumpkin soup tastes great on cool autumn days and makes a filling meal together with a home-baked spelled bread and fried tempeh.


  • 1 Hokaido pumpkin
  • 1 large onion
  • 2-3 cloves of garlic
  • 2 tbsp coconut oil
  • Coconut milk
  • 500 ml vegetable broth
  • sea-salt
  • black pepper
  • nutmeg
  • Pumpkin seeds or almond slivers – as desired

Step 1
Wash the pumpkin, cut off the stem, cut in half and remove the seeds. Cut the pumpkin into large cubes.

step 2
Cut the onion and garlic into small cubes.

step 3
Then fry the garlic and onion cubes in coconut oil, add the pumpkin cubes and deglaze the whole thing with the vegetable stock. The water should just about cover the pumpkin cubes. Let the whole thing simmer for 45 minutes.

Step 4
Before pureing, add the coconut milk.

Step 5
Refine the soup with sea salt, black pepper and a little nutmeg.


  • Our tip: Decorate the soup with roasted pumpkin seeds or almond slivers.
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