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gluten free creamy pumpkin soup

Dairy-Free Creamy Pumpkin Soup

Makes about 6 cups
Author: Molly Patrick


  • ½ cup raw cashews, soaked in water for at least 10 minutes (65 g)
  • 1 cup sweet apple, cored and diced (about 1 medium-sized apple / 120 g)
  • ¾ cup carrot, diced (about 2 medium-sized carrots / 90 g)
  • ¾ cup yellow onion, diced (90 g)
  • cups canned 100% pure pumpkin puree (360 g)
  • 3 cups low-sodium vegetable broth, divided (705 ml)
  • ¾ cup unsweetened, non-dairy milk (180 ml)
  • 2 tablespoons 100% pure maple syrup
  • ½ tablespoon curry powder (use less if your curry is spicy)
  • 1 teaspoon coconut aminos
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon salt
  • ½ teaspoon cinnamon powder
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper (about 10 turns)
  • pinch ground nutmeg
  • pinch ginger powder
  • pinch cayenne powder
  • green onions, sliced (optional)
  • tamari toasted pumpkin seeds (optional) (see Notes for this recipe)
  • dried red chili flakes (optional)


  • Get the cashews soaking and then heat a large stock pot over medium heat for 2 minutes. Add the apple, carrot, and onion and saute for 6–8 minutes, until the onion is tender. Transfer to your blender.
  • Drain the cashews (discard the soaking water) and add them to the blender, along with the pumpkin puree and 2 cups (470 ml) of broth. Process until completely smooth.
  • Return the mixture to the stock pot and whisk in the remaining 1 cup (235 ml) of broth and the rest of the ingredients. Place a lid on the pot at an angle and simmer over medium-low heat for 10 minutes.
  • For serving, place a generous serving of soup into your soup bowl and add a sprinkle of green onions, tamari toasted pumpkin seeds, and dried red chili flakes, if using.


To toast the pumpkin seeds, place them evenly in one layer in a pre-heated cast iron skillet. Toast on low, turning occasionally for a few minutes until the seeds are toasted but not burnt (about 5 minutes). Drizzle a little tamari sauce over them and mix. Remove from the skillet and store in an air-tight container.