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    Home » Recipes » Lunch

    Published: Oct 28, 2021 · Modified: May 25, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

    Pumpkin pesto soup

    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.

    pumpkin pesto soup in a white bowl with pumpkins next to it.

    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 butternut squash and apple soup and my broccoli and cauliflower soup. Both full of healthy goodness and so tasty too!

    Jump to:
    • New pumpkins, and new recipe ideas
    • Ingredients for pumpkin soup
    • Step by step instructions
    • Pesto recipe suggestions
    • More pumpkin recipes to enjoy
    • Recipe

    New pumpkins, and new recipe ideas

    I thought I was all done with pumpkin recipes this year, but then a trip out to the countryside to Castle Farm made me want to do one more . . .

    Their pumpkin displays are so pretty, and so of course I had to buy one or two at least five (!) more pumpkins and squash to bring home to cook.

    The lady in the farm shop gave me a recipe card for pumpkin pesto soup that sounded delicious. I've changed it up a fair amount here to make it a bit more hearty with extra veg and potato, and used coconut milk in place of dairy milk so that is vegan. I hope you enjoy for a fall lunch or dinner!

    Ingredients for pumpkin soup

    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.

    pieces of pumpkin in a pan.
    pumpkin soup ingredients in a pan.

    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.

    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:

    Pistachio pesto

    Macadamia nut pesto

    Dairy-free pumpkin seed pesto

    Mint basil pesto

    pumpkin pesto soup in a white bowl with basil leaves next to it.

    More pumpkin recipes to enjoy

    Choose from many delicious fall recipes, including how to make pumpkin puree and the reader favourite of pumpkin alfredo. Some recent recipes:

    • Vegan pumpkin alfredo
    • Pumpkin spice oatmeal cookies
    • Pumpkin spice chia pudding
    • How to make pumpkin puree

    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 tried the recipe!

    Recipe

    pumpkin pesto soup in a white bowl.

    Pumpkin pesto soup

    Claire
    This pumpkin pesto soup is an easy but flavourful lunch or light dinner, with a hint of herbs and garlic from the pesto. Vegan, gluten-free and low histamine recipe.
    Serves 3-4.
    5 from 2 votes
    Prevent your screen from going dark
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    Prep Time 15 mins
    Cook Time 40 mins
    Total Time 55 mins
    Course Dinner, Lunch, Soup
    Cuisine American, British
    Servings 3 people

    Ingredients
      

    • 1kg 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

    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • 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.
     
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    Reader Interactions

    Comments

    1. KKD says

      March 30, 2022 at 10:04 pm

      This looks delicious! If I've got homemade pumpkin puree on hand, how much would I need instead of the recipe's diced pumpkin?

      Reply
      • Claire says

        March 31, 2022 at 9:14 am

        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!

        Reply

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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

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