Easy Pumpkin Soup (Gluten Free + Dairy Free Option)


I love pumpkin! Especially our locally grown pumpkin in Trinidad. I’m not exactly sure what exact species is, but it is by far my favorite in texture and flavour. Just last week, I got a pesticide free, homegrown 17 pound pumpkin from my childhood home in Fyzabad. So you could just imagine I’ve been making pumpkin everything. Pumpkin Muffins, Pumpkin Puree, Pumpkin Loaf,  Callaloo loaded with pumpkin and one of my favourites naturally Gluten Free Pumpkin soup. 

gluten free pumpkin soup

Naturally Gluten Free this pumpkin soup is quick easy and a delightfully meal at the end of a long day or when it’s rainy outside and you just need to curl up with a bowl of soup. And you can make it dairy free too!

Dairy Free Pumpkin Soup

What do you need for this Gluten Free Pumpkin Soup?

Pumpkin of course. But if you can’t find Caribbean Pumpkin depending on where you are, kabocha squash is a great alternative to use when creating this soup.

Cream or No Cream

Part of what makes pumpkin soup so silly and creamy is the addition of cream at the end of the soup. I like to use heavy cream, but you can use evaporated milk or even coconut cream to create a dairy free version. 


We use homemade chicken stock as the base for our soup, but if you want to make it 100% vegetarian simply use vegetable stock instead. 


We like to add some cardamon to our pumpkin soup which gives a nice depth and different flavor, but you can simply leave this out.

gluten free pumpkin soup

Once you’ve gathered your ingredients, it’s time to make this delicious and Easy Gluten Free Pumpkin Soup

Dairy Free Pumpkin Soup
Yield: 3-4 servings

Easy Pumpkin Soup (Gluten Free)

Smooth and creamy this pumpkin soup is the perfect addition for a rainy day or when you want somethign warm and comforting at the end of a long day.


  • 2 pounds pumpkin, peeled and diced
  • 1 onion chopped, about 1/2 cup
  • 2 cloves garlic, chopped
  • 2 tablespoons oil
  • 1 sprig thyme, or 1 teaspoon dried
  • 2-3 cups stock, chicken or vegetable
  • 1/2 cup cream
  • Salt and pepper to taste
  • 1/4 teaspoon cardamom powder


    1. In a pot, heat 2 tablespoons oil, add onion, garlic and saute until fragrant. Next add pumpkin, sprinkle with a little salt and cook with onions and garlic for about a minute or two.
    2. Next add about 2-3 cups stock until pumpkin is nearly submerged. Bring to a boil, add thyme then cover and reduce to a simmer. Cook for 15 minutes until pumpkin is tender.
    3. Once pumpkin is tender and cooked, remove from heat and using an emersion blender or a heat safe blender, puree soup until creamy and smooth.
    4. Return soup to heat, add cream and cardamom then season with salt and pepper to taste and cook for a couple of minutes until warmed through.
    5. Add to a bowl finish with a splash of cream and some gluten free croutons or toast to serve.


If using a blender, be caareful that the soup doesn't explode becasue of the heat.

If you prefer a thinner soup, add more stock after cream is added.

We used about 2 1/2 cups of stock for our soup and it was great texture.

If you don't have heavy cream, evaported milk works as well as coconut cream for a dairy free version.

Did you make this recipe?

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