Pumpkin Soup

written by Jamie Shaw


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With the days starting to get cooler and shorter, it can bring our spirits down. I personally am still missing summer!! But what better way to bring in the beautiful fall season than with this delicious Pumpkin Soup! There is nothing more comforting than a nice warm bowl of soup on a chilly fall day. I love bringing a thermos full of this soup for my lunch. And good news…it’s still healthy!! Pumpkin is jam packed with health benefits.


  • Great for eye sight- this is due to the high levels of vitamin A and carotenoids
  • Source of fiber- aiding in weight loss and keeping your bowel movements regular!
  • Reduces the risk of cancer- pumpkin’s are packed with antioxidants, specifically beta-carotene
  • Skin health- neutralizes free radicals
  • Contains high levels of B-vitamins- support energy level
  • High in potassium- can aid in restoring the body’s electrolyte levels after a workout
  • High in vitamin C- boosting the body’s immune system

Pumpkin Soup

1 Tbsp extra-virgin olive oil, coconut oil, or ghee (clarified butter)
3 cups low-sodium ORGANIC vegetable broth or your own homemade broth
1 cup onion, chopped finely
4 garlic cloves, minced 
3 cups pumpkin (can also used canned- organic is best)
1/2 tsp ground allspice
1/2 cup red pepper, chopped
1 1/2 cups unsweetened coconut milk (or until desired consistency)
sea salt and pepper 
to taste
handful fresh basil, chopped
dallop of goat or sheep yogurt (optional)


1. Add olive oil, onion and garlic to pot over medium heat, and lightly saute for 8-10 minutes.
2. Add red pepper, allspice, broth and pumpkin.
3. Bring ingredients to a boil then lower heat and cover for approximately 25 minutes
4. Add soup to a blender to puree.
5. Put the soup back into a pot and add coconut milk as well as fresh basil.



Jamie Shaw is currently studying to be a Certified Nutritional Practitioner at the Institute of Holistic Nutrition. Prior to this she completed an Undergraduate Degree in Kinesiology from Western University. Jamie has worked as a Kinesiologist at a Physiotherapy clinic where she also did personal training and sports rehabilitation. Jamie is very enthusiastic about all things involving health, nutrition and overall wellness. This being why she has founded Pure Life Nutrition and Wellness. She is excited to share her knowledge and do everything she can to help others. Jamie has an online presence which she maintains through blogging for her website.  You can also find her on Facebook and twitter .