Sweet Pumpkin & Apple Soup

Sweet Pumpkin & Apple Soup via Queen of Quinoa

Are you noticing a trend this month? From breakfast, to snacks, to dessert, to dinner even, we’ve been accompanied by a tasty friend. And perhaps that orange friend has made it to your family’s dinner table also (or breakfast, or dessert), and for very good reason. This beautifully colored squash is the highlight of the season.

Pumpkins are fabulous, in every meaning of the word. Not only are they completely delicious and add a rich color to your meals, but they’re super healthy and loaded with good-for you nutrients:

  • Pumpkins are high in fiber (with 3 grams in every cup) and low in calories (at around 50 per cup) – helping you stay fuller for longer
  • Like it’s orange counterparts, pumpkin is also full of the antioxidant beta-carotene which has been shown to reduce cancer risk
  • Full of potassium (1 cup has more than a banana!), pumpkins are great for refueling after a tough workout
  • A great source of Vitamin C, pumpkins may help you fight that nasty fall cold by boosting your immune system

So to celebrate the season, and perhaps get you even more jazzed about tomorrow’s Halloween festivities (have you seen these fun ideas??), let’s enjoy a bowl of soup together. Smooth, creamy, sweet and perfectly orange, this soup is sure to soothe the soul.

  Sweet Pumpkin & Apple Soup via Queen of Quinoa

Sweet Pumpkin & Apple Soup

serves 4 – 6

  • 3 large apples (I used Macintosh, but Empire, Honey Crisp, or Cortland would also work)
  • 1/2 red onion, chopped
  • 1 large carrot, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon turmeric
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon cayenne
  • Salt & pepper to taste
  • 2 cups vegetable broth
  • 1 1/2 cups water
  • 2 cups pumpkin puree
  • 3/4 cups full fat coconut milk

Heat the olive oil in a dutch over or large sauce pan over medium-high heat. Add the onions saute until translucent, about 5 – 8 minutes. Add the apples, carrots and spices, and saute until just tender, another 2 -3 minutes. Add the broth, water and pumpkin and stir until well combined. Bring the soup to a boil, then cover and reduce to simmer for 20 – 25 minutes.

Remove the soup from the heat and let cool for about 5 minutes. Either with a food processor, a high powered blender or an immersion blender (my soup blending machine of choice), puree the soup until completely smooth.

Transfer the soup back to the pot and stir in the coconut milk. Season with salt and pepper (and a bit more cayenne if you’re eager for the kick) to taste.

Serve warm topped with a sprinkle of cinnamon.

Stay warm!



Alyssa Rimmer is the quinoa-obsessed girl behind the gluten-free blog Queen of Quinoa. Alyssa loves experimenting with nutritious and whole-food ingredients and seeks to encourage the everyday home chef that cooking and eating gluten free can not only be healthy, but also delicious and fun. Hang out with her onGoogle+, like her on Facebook, follow her on Twitter and pin her on Pinterest.

3 Responses to Sweet Pumpkin & Apple Soup

  • Ricki Heller says:

    Sounds like such a great soup. And of course the color is the perfect autumn hue! Looking forward to warming up to some of this. :)


  • Cindy Vien says:

    Such wonderful, pumpkin and apple together, high in antioxidants and phyto nutrients, this does our bodies good!


  • Lee-Ann says:

    This soup looks absolutely amazing!

    I just came across your website today and I’ve already referred my family to it as they have difficulty in finding gluten-free, low-dairy items that they can eat.

    I can’t wait to try this recipe.


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

BundleoftheWeek.com, 5 eBooks for $7.40!
Recent Comments

+ Get code for this badge

Enter your email address to subscribe to TBP's blog feed:

Delivered by FeedBurner

Real Time Analytics