Oct 11, 2013

Sweet ‘n’ Spicy Pumpkin Soup

Pumpkin Week: Day 4

My honey said, “This may be the best soup you’ve ever made.”

Really? After I was done staring at him in wonder I had thoughts as to how that was possible. There are very few ingredients in this soup (less is more?) and I’ve made LOTS of soup since we’ve been together. But after I tasted it, I was leaning towards agreeing with him. A bit on the spicy side for me but you can adjust the heat by using less curry if you like less heat. Anyway, I graciously accepted his wonderful compliment and am happy to share this soup with you. The flavor will blow your mind…

  • 15 oz. pumpkin purée (1 can or 1¾ cups)
  • 3 cups carrot juice (freshly juiced is best, but you can easily find carrot juice in supermarkets now in the produce section)
  • 1 large onion, chopped
  • 1 bay leaf
  • 1 TBS Bragg Organic Sprinkle seasoning mix
  • 1 TBS curry powder
  • 2 tsp tamari or other low sodium soy sauce
  • ¼ cup white wine
  • 1 cup raw cashews
  • raw pumpkin seeds for garnish (optional)


  1. Mix all ingredients together in a pot, except the cashews and wine.
  2. Cover and simmer for about 30 minutes, until the onions are tender.
  3. Place the cashews in a high-powered blender and add some of the soup broth, just to cover. Blend until smooth.
  4. Remove the bay leaf, add remaining soup to the blender and blend until smooth. If you want to, you can just scoop out the onions with a slotted spoon and add them and about ¼ of the soup to the cashews in the blender and blend that. Then combine it with the remaining soup in the pot.
  5. Add the wine and simmer uncovered for about 10 more minutes to cook off the alcohol.
  6. Garnish with some raw pumpkin seeds and freshly grated black pepper.

NOTE: You can do what normal people do and serve the soup in a regular bowl. Or you can get all fancy-shmancy and serve it in pumpkin bowls… simply cut some small pumpkins in half and scoop out the seeds (save them for roasting!)… after you’ve had your soup, rinse the pumpkin bowls with warm water and then roast them to make your own homemade purée—recipe here

Serves 2-3… I should have made more!

Healthy trails,

8 responses to “Sweet ‘n’ Spicy Pumpkin Soup”

  1. TracyP says:

    I made this soup today. It is delicious! I used only half a cup of cashews and added 1/2 cup unsweetened soy milk since I don't eat too many nuts. It worked fine. Thank you Helyn for another wonderful recipe.

  2. Helyn says:

    Awesome, Tracy! You're so welcome 🙂

  3. Anonymous says:

    What can I use instead of the wine that is alcohol free? Thank you!!
    maggie in seattle

  4. Helyn says:

    Maggie, apple juice would work just fine! 🙂

  5. maggie m says:

    thank you! I'm trying to limit salt and sugar too….more or less to follow a nutritarian diet (!) So glad to find your site… maybe there is hope for some taste in my food ! (also finding Dr. Fuhrman's recipes and more… but so far eating has lost some of it's allure due to lack of flavor… I haven't give up though…)

  6. Helyn says:

    Hang in there, Maggie! It gets easier… and here's a tip for you. To add flavor and to "trick" your salty tastebuds, add lemon or vinegar to things. The sour taste buds sit right next to the salty taste buds on the tongue and it fools them to use sour things to replace salt. I'm not kidding! I use balsamic vinegar a lot! :))

  7. Helen says:

    I agree with your husband, I love, love, love this soup! Made it for the first day of fall. Thanks.

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