Pumpkin Carrot Ginger Soup

I love soup when the weather cools down. My favourite kind of soup is a deliciously creamy puréed soup like this one. It’s silky smooth and full of fall flavour.

This soup reminds me of one you might get in a fine dining restaurant led by chefs who enjoy using seasonal ingredients. It’s flavourful and rich and nothing like what you might find in a can or a carton at the grocery store. The earthiness of the carrots and pumpkin pairs perfectly with the zingy fresh ginger. Onions and garlic add a savoury flavour to round it out. It also gets blended with a granny smith apple for a little bit of sweetness. It’s all of your favourite fall flavours in one soup.

This soup is very vegetable-heavy, but it also features healthy fats from the coconut milk. This isn’t a soup you’ll feel hungry an hour after eating it. It’s nourishing and filling for a chilly day.



2 tablespoons of grassfed butter
1 yellow onion, roughly chopped
2 large garlic cloves, peeled and crushed with the side of your knife
1 thumb of fresh ginger, peeled and roughly chopped, approximately 3 tablespoons
2 large carrots, peeled and sliced
4 cups of bone broth
1 can (398ml) of full fat coconut milk
1 Granny Smith apple, peeled and roughly chopped
1 cup of pumpkin purée
1 ½ – 3 teaspoons of salt

  • In a medium pot, add the butter, onion, garlic, and ginger. Cook for 5 minutes, until onions begin to soften.
  • Add the sliced carrots and bone broth. Simmer for about 20 minutes, or until the carrots are tender.
  • Remove from the heat and let cool for a few minutes before pouring into your blender along with the coconut milk, apple, pumpkin, and salt (start with 1 ½ teaspoons and add more to taste). Blend until smooth. Serve hot and top with grassfed yogurt, sour cream, cashew cream, or cilantro.

Note: you could make this plant based by using olive oil instead of butter and vegetable broth instead of bone broth.

Contributed by Melanie Maxwell, R.H.N.