Spiced Paleo Pumpkin Soup
Autumn has arrived at the Fricke Farmhouse and we’re embracing all the hygge vibes these days. From candles and café lights to mums and crochet pumpkins, the house is feeling as cozy as can be. And of course, the kitchen has transitioned from operation zucchini to all things squash and pumpkin. I know pumpkin spice has gotten a little controversial these past few years, so I’ll start the season with something a little less common. This Spiced Paleo Pumpkin Soup is full of the classic warm spices with a savory twist. Plus it’s vegan, gluten-free, and paleo making is safe for many different diets. Cozy up with a piping hot bowl this fall and it will warm you from the inside out!
The Paleo Diet
Generally, I try to post recipes that accommodate many different lifestyles and allergies ranging from low-FODMAP, gluten free, vegan, and nut free to name a few. Recently I’ve been researching the paleolithic diet and want to share some recipes that follow this lifestyle. For those who aren’t familiar, the paleo diet eliminates grains, sugar, legumes, and dairy and emphasizes the consumption of fruits and veggies, pasture-raised meat and eggs, fish, nuts, and seeds. This would be a tricky diet for me to follow with my severe egg and nut allergies and vegetarian tendencies. However as I study nutrition and explore the possibility of reintroducing meat, paleo is an interesting option with plenty of health benefits. Find out more about paleo living here.
Ingredients for Spiced Paleo Pumpkin Soup
Here’s what you’ll need to make a mouthwatering pot of Spiced Paleo Pumpkin Soup:
- Yellow onion
- Ginger root
- Coconut oil
- Vegetable broth
- Pumpkin puree
- Celtic sea salt
- Ground cinnamon
- Ground ginger
- Turmeric powder
- Ground nutmeg
- Ground cloves
- Dried rosemary
- Fresh sage
- Coconut milk (full fat)
There are two ways to approach pumpkin puree and both are perfectly acceptable. The first and easiest option is to use canned pumpkin. Just be sure that it is pure pumpkin–not pumpkin pie filling with the added ingredients!
If you want to get a little more involved, take a baking pumpkin (I use the Winter Luxury Pie variety), slice it in half, and scoop out the seeds. Preheat the oven to 400 degrees and line a baking sheet with parchment paper. Place the pumpkin halves face down on the tray and bake until the skin is easily pierced with a fork. Remove from oven and let cool before scooping out the flesh. Then use a hand mixer or food processor to puree the pumpkin!
Note: if you don’t have access to baking pumpkins, butternut squash can be used instead!
Making Spiced Paleo Pumpkin Soup
Making this soup is super (or should I say “souper” 😉) easy! It’s great for beginners and can be quickly whipped together on a busy weeknight (think delicious, healthy back to school supper).
Start by melting the coconut oil in a medium pot. Then add the onions and cook on medium low until they become translucent. Then add the fresh, minced ginger and garlic. Cook for another 30-60 seconds stirring often.
Then add the vegetable broth. Cover and bring to a boil. Reduce heat to low and simmer for 15 minutes. Next, add the pumpkin, salt, cinnamon, turmeric, dried ginger, nutmeg, cloves, and rosemary. Stir to combine and bring back to a boil over medium-low heat. Simmer for 10 more minutes.
Remove from heat and stir in coconut milk and fresh sage. Insert an immersion blender into the pot and blend until smooth and creamy. If you don’t have an immersion blender, a regular blender or a hand mixer would work too.
I hope you love this Spiced Paleo Pumpkin Soup as much as I do! I’d love to see your creations so be sure to tag @roots_and_rosemary on Instagram if you give it a try! Enjoy!