Dairy Free Pumpkin Soup

Dairy Free Pumpkin Soup

The weather is getting a little cooler and winter is fast approaching. When it comes to ‘what to cook’ that means one thing for us! Soup weather! Our dairy free pumpkin soup is comforting, delicious, easy to make and yes as the title says, it is dairy free.

The great thing about this recipe (besides its absolute guilt-free yumminess) is the fact that it only requires a handful of ingredients.

Dairy Free Pumpkin Soup

The main ingredient is of course pumpkin but butternut will work just as well, so whichever you can get your hands on…

By adding a sweet potato and bone/vegetable broth to this dish, we gave this soup a little more depth and that gut healing goodness we just can’t live without.

Then we also have the flavours of onion, garlic, and fresh herbs, these are the key ingredients that make the perfect base for just about any soup.

We top this all off with coconut milk for added creaminess…

Dairy Free Pumpkin Soup

Simply add these ingredients to a soup pot and simmer until the pumpkin is cooked through.

Process with a stick or jug blender until smooth and creamy. If you are using a jug blender be sure to mix small amounts at a time especially if the soup is still very hot.

Then the next step is our favourite, sit down, savour and enjoy this beautiful dairy free pumpkin soup…

Dairy Free Pumpkin Soup

Some Impressive Benefits of Pumpkin

Pumpkin is part of the winter squash family. Pumpkin is mostly seen as a vegetable but in actual fact is a fruit.

Whether you view it as a fruit or a vegetable pumpkin has some serious health benefits to it. Let’s check some of them out…

Here are our top 3 benefits of eating pumpkin:

Loaded with Immune Boosting Vitamins – Pumpkin is rich in beta-carotene which when consumed is converted into the all-important vitamin A. Research has shown that vitamin A has the ability to strengthen your immune system and helps fight off infection.

Beneficial to Heart Health – Pumpkin is a great source of vitamin C, Fibre and Potassium, components like these are vital for heart health. A study demonstrated that people with higher levels of potassium had lowered blood pressure as well as a reduced risk of strokes. The antioxidants found in pumpkin also have the ability to protect “bad” LDL cholesterol from oxidizing. 

Skin Health – That vitamin A we spoke about above also has some great benefits for our skin. Amazingly, beta-carotene creates a natural sunblock, protecting our skin from UV rays. The vitamin C found in pumpkin also encourages collagen production in the body, and we know how vital collagen is for keeping our skin strong, healthy and youthful.

As you can see pumpkin has so great benefits to help our bodies from the inside out, with that being said, we hope you enjoy this super easy dairy free pumpkin soup!

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Dairy Free Pumpkin Soup

Dairy Free Pumpkin Soup

  • Prep Time: 5 – 10 minutes
  • Cook Time: 20 – 30 minutes
  • Total Time: 40 minutes
  • Yield: 4
  • Category: Light Meal
  • Cuisine: Soup


1 tablespoon extra virgin olive oil

1 cup onion, diced

1/2 pumpkin peeled and cubed (about 8 cups) (or whole butternut)

1 sweet potato, peeled and cubed

4 cloves garlic minced

1 tablespoon fresh rosemary and thyme, diced

4-5 cups vegetable broth or bone broth

1 cup coconut milk

Optional for garnish

Red chilli, sliced

Fresh coriander

Coconut milk, to drizzle


  1. Heat oil in a pot over medium heat. Add onion and cook for a few minutes until translucent. Add pumpkin, sweet potato, garlic and continue to cook for a few more minutes.
  2. Add rosemary and choice of broth. Bring to a simmer and cook until pumpkin is soft and cooked through. Add salt to taste.
  3. Puree soup in a blender, or using a stick blender until smooth and creamy.
  4. Add coconut milk and simmer for another minute or two.
  5. Serve warm and topped with your choice of garnish.

Dairy Free Pumpkin Soup

Dairy Free Pumpkin Soup

Dairy Free Pumpkin Soup

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