Pumpkin Soup

Tanya Eisenwasser

Print Recipe

Roasted pumpkin soup with ginger and sage.

Prep 15 min

Cook 45 min

Serves 6

Gluten-freeDairy-freeVegan

Ingredients

• 1 medium pie pumpkin or kabocha squash (about 3 lbs), peeled, seeded, and cubed
• 2 tablespoons coconut oil or olive oil
• 1 medium onion, diced (optional)
• 1-2 cloves garlic, minced (optional)
• 1 tablespoon fresh ginger, grated
• 4-6 fresh sage leaves (or 1/2 teaspoon dried)
• 4 cups vegetable broth
• 1 can (13.5 oz) full-fat coconut milk
• 1 teaspoon sea salt, or to taste
• Pinch of ground nutmeg (optional)

Instructions

Prep

1. Cut the pumpkin in half and scoop out seeds and stringy fibers.
2. Peel and cube the pumpkin into 1-inch pieces.
3. Dice the onion (if using), mince the garlic, and grate fresh ginger.

Roast

1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with 1 tablespoon oil and a pinch of salt.
3. Spread in a single layer on a baking sheet.
4. Roast for 25-30 minutes until edges begin to caramelize and pumpkin is fork-tender.

Cook

1. Warm remaining oil in a large pot over medium heat.
2. Add onion (if using) and cook until soft, about 5 minutes.
3. Add garlic, ginger, and sage. Stir for 1-2 minutes until fragrant.
4. Add roasted pumpkin and broth.
5. Bring to a boil, then reduce heat. Cover and simmer for 10-15 minutes.

Blend

1. Remove pot from heat.
2. Remove sage leaves if you used whole fresh leaves (or leave them for more flavor).
3. Stir in coconut milk and nutmeg (if using).
4. Use an immersion blender to blend until smooth. Alternatively, transfer to a regular blender in batches, leaving the lid slightly vented.
5. Taste and adjust salt as needed.

Serve

1. Ladle into bowls.
2. Optional: drizzle with coconut milk, add a few fresh sage leaves, or sprinkle lightly with nutmeg.

Tips & Substitutions

• Pie pumpkins or kabocha squash work best. Avoid carving pumpkins, which are stringy and watery. Look for sugar pie pumpkins at the store.
• Butternut squash substitutes well if you can't find pie pumpkins. The flavor will be slightly different but equally good.
• Onion and garlic are optional. They can be histamine liberators for some people. Skip them or reduce the amount based on your tolerance.
• Swap coconut milk for hemp milk if coconut is a trigger. The soup will be lighter but still smooth.
• Use fresh broth or water with extra salt if you don't have a broth you trust.

Why This Works

Pumpkin. Naturally low in histamine and generally well tolerated. Roasting brings out its natural sweetness without any added sugar.

Coconut milk. A dairy-free alternative that adds creaminess and richness. Check your label for additives like guar gum or carrageenan.

Fresh ginger. Generally well tolerated and commonly used in low histamine cooking. Some people find it soothing for digestion, though individual response varies.

Sage. A fresh herb that is generally well tolerated. It pairs naturally with pumpkin and squash and adds earthy depth.

Onion and garlic. These contain small amounts of quercetin, a compound sometimes discussed in mast cell research, though individual response varies. They can also act as histamine liberators for sensitive individuals.

Storage

Best eaten fresh the day it's made. If you need to store it, cool quickly, refrigerate in an airtight container, and eat within 24 hours. You can also freeze portions immediately after cooling. Generally lower risk than meat or fish leftovers, but still best cooled quickly and stored briefly.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.