This pumpkin pesto soup is easy to make for a cosy fall lunch or dinner. It makes the most of fresh pumpkin by pairing with the herbs and garlic of pesto. A vegan (using vegan pesto), gluten-free and low histamine soup recipe.
Have a peek at my pumpkin and cauliflower soup for another healthy fall lunch idea!
Soups are always so cosy during fall, and our family loves it as a lunch idea or light dinner. If you are a soup lover too then you may like to see my vegan orzo soup, my butternut squash and apple soup, parsnip and ginger soup and my broccoli and cauliflower soup. Both full of healthy goodness and so tasty too!
Jump to:
Ingredients
This easy fall soup combines fresh vegetables with vegetable broth, herbs and coconut milk. You can either use store-bought pesto or make your own.
You will need:
- Pumpkin: the food for fall! I used a pumpkin that was around 1kg in weight for this recipe.
- Onion: for the base of flavour. It is higher fodmap, so leave out if it is an issue for you.
- Potato: to thicken and make the soup a bit more hearty.
- Carrot and celery: for some added vegetables and flavour.
- Turmeric and thyme: to add flavour as well as some health benefits.
- Vegetable broth: if you follow a low histamine diet then be careful about ingredients, or perhaps make your own. Or use water with added herbs and salt.
- Coconut milk: for that creamy taste!
Step by step instructions
I think of this soup as a two-stage recipe, but one that is very simple. Before making the soup you want to make your pesto, and there are suggestions below for vegan and gluten-free recipes. Of course, you can simply use a store-bought one too.
Once you have pesto ready, then you can begin to make the soup.
STEP 1
In a large pot fry the onion and garlic in olive oil, and then add the turmeric and thyme. Stir to combine.
Add the celery, pumpkin, potato and carrot, and cook for a few minutes. Pour in the vegetable broth and bring to a boil. Reduce the heat and have on a light simmer for 30 minutes.
STEP 2
Pour in the coconut milk and a spoonful of pesto (or two spoonfuls if you want it more pesto flavour). Stir to combine, and let it warm through for a few minutes (adding the coconut milk will cool the temperature slightly). Use an immersion blender to blend into your soup.
Then simply ladle into your bowls and top with a little more pesto.
Pesto recipe suggestions
You can of course use store-bought pesto for this recipe, and there are many vegan versions available now if you have that dietary requirement. Do note that many sauces contain parmesan, which is not suitable for a vegetarian diet, so have a check of ingredient labels.
For those here for the low histamine aspect of the recipes, you may prefer to make your own. Some suggestions for pesto recipes here on the blog:
More fall recipes to enjoy
Choose from many delicious fall recipes, including how to make pumpkin puree and the reader favorite of pumpkin pasta sauce without cream. Some recent recipes:
I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐⭐⭐ if you've tried the recipe!
📖 Recipe
Pumpkin Pesto Soup
Ingredients
- 2.2 lbs pumpkin de-seeded, skin removed and diced
- ½ white onion diced
- 1 celery stick diced
- 2-3 small potatoes diced
- 1 large carrot diced
- 1 tablespoon olive oil
- 1 teaspoon turmeric
- 1 teaspoon thyme
- 4 cups vegetable broth
- 1 can coconut milk
- pinch salt
- pinch black pepper optional
- 1 spoonful pesto
For the topping
- 1 tablespoon pesto
Instructions
- In a large pot fry the onion in olive oil until softened, and then add the turmeric and thyme. Stir to combine.
- Add the celery, pumpkin, potato and carrot, and cook for a few minutes. Pour in the broth and bring to a boil. Reduce the heat and have on a light simmer for 30 minutes.
- Pour in the coconut milk and a spoonful of pesto (more if you like a very herby flavour). Stir to combine, season with salt and pepper (if using) and let the soup warm through for a few minutes. Use an immersion blender to blend into your soup.
- To serve, ladle into your bowls and top with a spoonful of pesto. Enjoy!
Notes
- If you don't have an immersion blender you can easily transfer batches to a food processor and blend that way.
- Many store-bought pesto sauces contain parmesan, which is not vegetarian if you have that dietary requirement.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
- pesto will vary depending upon ingredients.
- pumpkin scores 0 on the SIGHI list, but other lists rate it higher. Only use if you know you tolerate it well.
- vegetable broth will depend upon the ingredients.
Stephanie says
This soup was really good! I left out the onion because I can't
have them and it's still really flavorful!
Claire says
So glad you like it Stephanie! The pesto gives lots of flavour without the onion I think 🙂
KKD says
This looks delicious! If I've got homemade pumpkin puree on hand, how much would I need instead of the recipe's diced pumpkin?
Claire says
I haven't tried it myself with pumpkin puree, but would estimate around 4 cups. If you want more a 'pumpkin' flavour then perhaps another cup or two. Hope you enjoy!