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Quick Pumpkin Soup

Craving pumpkin yet this season? Well rather than falling into a major calorie trap by getting your pumpkin fix in a sugary coffee drink or baked goods, give this simple and quick pumpkin soup recipe a try. Made from canned, pureed pumpkin, this soup comes together in minutes and brings out the most comforting flavor of the season in a healthy, satisfying way. Enjoy! Servings: 8 Here’s what you need…

  • 1 Tablespoon coconut oil

  • 1 yellow onion, chopped

  • 1 teaspoon garlic, minced

  • 1 Tablespoon coconut palm sugar

  • ½ teaspoon ground allspice

  • ¼ teaspoon crushed red pepper flakes

  • 2 (15oz) cans pureed pumpkin

  • 2 cups low sodium vegetable broth

  • 1 teaspoon sea salt

  • 1 (14oz) can coconut milk

  • black pepper

  • **To garnish: pepitas and sour cream


  1. Place the coconut oil in the bottom of a large soup pot over medium high heat. Add the onion, garlic, coconut palm sugar, allspice, and red pepper flakes. Sauté until tender, about 10 minutes.

  2. Add the pumpkin, broth and salt. Bring to a boil. Reduce the heat, cover and simmer for 30 minutes. Use an immersion blender to blend the soup until smooth. Return the soup to a simmer and add in the coconut milk. Season to taste with salt and black pepper. Garnish with pepitas and sour cream. Enjoy!

Nutritional Analysis: One serving equals: 175 calories, 13g fat, 13g carbohydrate, 5g fiber, and 3g protein. Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

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