Pumpkin Cashew Soup Recipe
In the colder months, many people crave hearty, balanced soups loaded with nutrition, macronutrients (nice blend of carbs, fat and protein) and, yes, flavor! This pumpkin cashew soup checks all those boxes, and this pumpkin soup recipe includes bone broth, providing you some gut, joint and skin support as well.
It’s also loaded with beneficial vitamin A and vitamin C … so if you don’t know what to do with that can of pumpkin besides a pumpkin pie, use it in this soup!
Key ingredients
Bone broth
Bone broth provides a rich, savory base for this soup and contributes fluids and trace nutrients. It contains amino acids such as glycine and glutamine, which help support gut lining integrity and overall digestion.
The minerals released from simmered bones (like calcium, magnesium and phosphorus) also support hydration and bone health, and the gelatin content may help with joint comfort and satiety.
Cashew butter
Cashew butter adds creaminess and a smooth texture while delivering plant-based healthy fats and protein. It’s rich in monounsaturated and polyunsaturated fats, which support heart health and help keep you feeling full.
Cashew butter also provides essential minerals like magnesium, zinc, copper and iron, as well as antioxidants that help reduce oxidative stress.
Coconut milk
Coconut milk contributes creamy richness without dairy and supplies medium-chain triglycerides (MCTs), a type of fat that can be readily used for energy. It also contains small amounts of vitamins and minerals and helps make fat-soluble nutrients in pumpkin (like beta-carotene) easier for the body to absorb.
Coconut oil
Coconut oil is used to sauté the aromatics and brings MCTs that are easily metabolized for energy. It may also support a healthy inflammatory response and enhances the absorption of fat-soluble nutrients from the vegetables in the soup.
Garlic
Garlic is rich in sulfur-containing compounds such as allicin, known for immune-supporting and antimicrobial properties. It also provides antioxidants and may help lower inflammation and promote cardiovascular health through effects on blood pressure and cholesterol.
Lemon juice
Lemon juice brings bright acidity and a dose of vitamin C, a potent antioxidant that supports immune function and helps the body absorb iron from plant foods. The citrus also helps balance and enhance flavors in the soup.
Maple syrup
Maple syrup adds a touch of natural sweetness and contains small amounts of antioxidants and minerals, such as manganese and zinc. While still a form of sugar, when used in modest amounts it can contribute flavor without refined sugars.
Onion
Onions provide flavor plus prebiotic fibers and sulfur compounds that help support gut health and immune function. They also add natural sweetness and are rich in antioxidants like quercetin, which may help counter inflammation.
Paprika
Paprika contributes vibrant color and a mild smoky flavor, along with antioxidants such as carotenoids. These compounds help protect cells from oxidative stress and support overall health.
Pumpkin
Pumpkin is a nutrient-dense base rich in beta-carotene, a precursor to vitamin A that supports vision, immune function and skin health. It also supplies fiber for digestive health and vitamins C and E, as well as potassium for electrolyte balance.
Roasted red pepper
Roasted red peppers add sweetness and depth of flavor while contributing vitamins A and C, both powerful antioxidants that support immune health and skin integrity. Their vibrant color signals a rich phytonutrient content.
Turmeric
Turmeric contains curcumin, a compound with strong antioxidant and anti-inflammatory properties. Even in small amounts, turmeric contributes earthy flavor along with compounds that may support healthy inflammatory responses in the body.
This pumpkin soup recipe also contains sea salt and black pepper (which helps activate the curcumin in turmeric) for added flavor, and you can top it with parsley as a garnish.
How to make pumpkin cashew soup
To make pumpkin cashew soup, start by heating coconut oil in a saucepan over medium heat. Add the chopped onion, and sauté until softened. Then stir in the garlic, and cook for about two minutes, just until fragrant.
Next, add the pumpkin, bone broth, cashew butter, roasted red peppers, turmeric and paprika, stirring well to combine.
Bring the mixture to a gentle boil. Then reduce the heat, and let it simmer for about five minutes to allow the flavors to meld.
After simmering, stir in the coconut milk, lemon juice, maple syrup, sea salt and black pepper until everything is well incorporated.
Carefully transfer the soup to a blender (working in batches if needed), and blend until smooth and creamy, allowing steam to vent.
Once blended, serve the soup warm, and garnish with fresh parsley if desired.
Other pumpkin recipes
- Pumpkin spice latte
- Pumpkin butter
- Pumpkin blueberry pancakes
- Toaster pastry with sugar pumpkin filling
- Pumpkin bars
- Pumpkin pie cheesecake
- Vegan pumpkin pie ice cream
Other flavorful soup recipes
- Miso soup
- Thai coconut soup
- Tom kha gai
- Pho
- Tuscan white bean soup
- Greek avgolemono soup
- Red lentil soup
Pumpkin Cashew Soup Recipe
- Total Time: 20 minutes
- Yield: 4 1x
- Diet: Gluten Free
Description
This pumpkin cashew soup is loaded with nutrition, macronutrients (nice blend of carbs, fat and protein) and, yes, flavor.
Ingredients
- 1 tablespoon coconut oil
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1 can organic pumpkin
- 1½ cups bone broth
- 1 jar roasted red peppers
- ⅓ cup sprouted cashew butter
- ½ teaspoon turmeric
- ½ teaspoon paprika
- 1 teaspoon maple syrup
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- 1 tablespoon lemon juice
- ½ cup coconut milk
- ½ cup fresh parsley (optional)
Instructions
- Heat coconut oil over medium heat in a saucepan.
- Sauté onion, then add garlic for 2 minutes.
- Add everything but maple syrup, salt, pepper, lemon juice and coconut milk.
- Bring to a boil, then allow to simmer for 5 minutes.
- Stir in remaining ingredients.
- Pour into blender and puree until smooth.
- Serve in a bowl with parsley garnish.
- Prep Time: 10 min
- Cook Time: 10 min
- Category: Soups, Starters
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: one 8 oz. bowl
- Calories: 299
- Sugar: 7g
- Sodium: 291mg
- Fat: 21.4g
- Saturated Fat: 11.5g
- Unsaturated Fat: 8.7g
- Carbohydrates: 21g
- Fiber: 4.8g
- Protein: 11.1g
- Cholesterol: 0mg
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