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    Home » Recipes » Lunch

    Published: Oct 28, 2021 · Modified: Sep 18, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 4 Comments

    Pumpkin Pesto Soup

    Jump to Recipe Print Recipe

    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, parsnip and ginger 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
    • 💬 Comments

    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!

    different coloured pumpkins in a wooden box.

    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.

    pieces of pumpkin and herbs in a pan on a stove top.
    pumpkin soup ingredients in a pan with a wooden spoon resting on it on a stove top.

    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.

    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:

    • parsnip and ginger soup in a white bowl garnished with fresh herbs with a spoon in it next to ginger and garlic.
      Parsnip and Ginger Soup
    • butternut squash cubes in a white bowl on a beige striped cloth next to a spoon.
      Air Fryer Frozen Butternut Squash
    • two pear halves on a white plate on a blue cloth next to pears.
      Easy Air Fryer Pears (Vegan)
    • oat milk rice pudding in a cream bowl on a beige cloth next to pears and a spoon.
      Oat Milk Rice Pudding (Refined Sugar Free)

    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 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 4 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 40 mins
    Total Time 55 mins
    Course Dinner, Lunch, Soup
    Cuisine American, British
    Servings 3 people
    Calories 527 kcal

    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.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    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.
     

    Nutrition

    Calories: 527kcalCarbohydrates: 54gProtein: 10gFat: 34gSaturated Fat: 25gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 0.4mgSodium: 95mgPotassium: 2016mgFiber: 7gSugar: 14gVitamin A: 32474IUVitamin C: 58mgCalcium: 132mgIron: 8mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    Reader Interactions

    Comments

    1. Stephanie says

      October 18, 2022 at 10:05 pm

      This soup was really good! I left out the onion because I can't
      have them and it's still really flavorful!

      Reply
      • Claire says

        October 18, 2022 at 10:54 pm

        So glad you like it Stephanie! The pesto gives lots of flavour without the onion I think 🙂

        Reply
    2. 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.

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