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Creamy Pumpkin Coconut Soup

Slight sweet and creamy pumpkin soup spiced with cinnamon and nutmeg to warm your soul in the fall! Creamy coconut milk ties it all together. This quick and easy soup comes together in less than 30 minutes.
1 cup

Appropriate for



  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon brown sugar, packed
  • teaspoons ground cinnamon
  • ½ teaspoon ground nutmeg
  • teaspoon white pepper
  • 15 oz can pumpkin
  • 1 cups no-salt added vegetable or chicken broth
  • ¼ teaspoon salt
  • 1 cup full-fat coconut milk (May substitute cream or whole milk. This will increase the potassium and phosphorus content a little. Lite coconut milk can also be used.)


  1. Sauté onion in olive oil over medium heat until beginning to soften, 3-5 minutes.
  2. Add garlic and cook until fragrant. Add sugar and spices.
  3. Bring to a boil. Reduce heat and simmer for 15-20 minutes.
  4. Add coconut milk and stir until fat is melted. Blend using an immersion or standard blender.

- Add a dash of cayenne pepper to add a slight kick. This pairs beautifully with the sweetness from the pumpkin, brown sugar and warm spice flavors. 

- Serve with a hearty slice of whole grain bread for extra fiber.

- Garnish with fresh parsley, pumpkin seeds and/or crème fraiche to elevate this soup and make it feel extra fancy.

Meal types

Nutritional information

(per 1 cup serving)

  • 198 calories
  • 15 g fat
  • 8 g saturated fat
  • 0 mg cholesterol
  • 193 mg sodium
  • 16 mg carbohydrate
  • 3 g fiber
  • 3 g added sugar
  • 4 g protein
  • 44 mg calcium
  • 331 mg potassium
  • 76 mg phosphorus
  • 2 mg iron
  • 0 mcg vitamin D