Since this is pumpkin season and with Thanksgiving right around the corner, this recipe is perfect for this time of year! Luckily it doesn’t require a lot of prep and it tastes simply delicious! 

Pumpkins provide heaps of health benefits: vitamin A (eyesight), vitamin C (immune system), beta carotene (cancer preventative), fibre (keeps you full), carotenoids (wrinkles-be gone), potassium (muscles) among others.

This health friendly recipe is great as a starter for your thanksgiving feast or even to have alone with a slice of home hearty crusty bread. Either way it’s sure to please the senses.


• 1 Cup of pureed pumpkin (see note on how to do this yourself) 

• 4 roasted garlic cloves 

• 1/2 Cup of scallions 

• 1 Tbsp ginger, grated 

• 1 can coconut milk 

• 2 Cup of vegetable stock 

• 1/2 tsp cinnamon 

• 1/2 tsp nutmeg 

• 2 Tbsp Maple syrup 

• 1 Tbsp olive oil 

• roasted pumpkin seeds for garnish and serve in a cute pumpkin bowl! 


1. In a large soup pot, saute scallions in olive oil on medium heat until tender

2. Add remaining ingredients and heat through 

3. Use immersion blender (or pour contents of the pot into a blender) and mix until chunks of pumpkin are pureed. 

4. Serve in pumpkin bowl and top with roasted pumpkin seeds 

*To make your own delicious pumpkin puree, cut your pumpkin in half, lengthwise. Scoop out the seeds and guts and put face down on a cookie sheet and cover the pumpkin with 1/2 inch of water. Place in a 400 F oven for 25-30 min. Check the water periodically to ensure the water hasn’t evaporated. When the flesh of the pumpkin is soft when prodded with a fork, they are done! 

*for the bowls, cut the top of the pumpkin off and scoop out guts and seeds. Rub the inside with oil and place on a cookie sheet in the oven while you are making the soup. Cook for 20 min until soft.

Becky Bayda
Becky is completing her education towards Holistic Nutrition and is focusing her research on mental health and sports. She uses her blog to help share her vision and knowledge, which focuses on restoring balance and empowering people through wholesome living.