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5 from 1 vote

Detox Pumpkin Soup

This amazing Detox Pumpkin Soup is low in calories and loaded with immune boosting and detoxifying ingredients. It may just become you new favorite soup!
Prep Time15 mins
Cook Time1 hr
Course: Appetizer, Entree, Soup
Cuisine: American
Keyword: detox soup, healthy soup, low calorie soup, pumpkin soup
Servings: 4 servings
Calories: 135kcal


  • 1 pumpkin look for a smaller pumpkin (about 3-4 pounds) often referred to as a sugar pumpkin
  • 1 TBS oil (olive, grapeseed or avocado)
  • 1 sweet onion (I like Vidalia) Or a heaping cup (1 1/4 cup)
  • 3 TBS garlic paste or 3-4 large cloves of garlic, minced
  • 3 TBS ginger paste or 2 TBS minced fresh ginger
  • 1 red chili pepper This can be HOT, so start with 1/2 and go from there if you do not enjoy spicy. You can also substitute jalapeno or red (cayenne pepper or red pepper flakes
  • 3/4 cup chopped carrots (feel free to add more)
  • a few sprigs fresh Thyme
  • 1 bay leaf
  • 1 TBS fresh turmeric or a scant teaspoon dried turmeric
  • salt and pepper
  • 1 quart (4 cups) vegetable stock/broth
  • spritz of fresh lemon juice
  • Optional garnish of pepitas (the inside of pumpkin seeds) honey, cream or croutons


  • Preheat oven to 375 degrees.
  • Wipe down your pumpkin with a damp towel. First cut off the top where the steam is, and then proceed to cut each side off of the pumpkin (think 4 sides). Finally cut the bottom off. Remember the center of the pumpkin is hollow, filled with pulp and seeds, so you are cutting around that. (See notes)
  • Throw away the pulp and seeds (or rinse off the seeds and save them for roasting or your animal friends). Cut your pumpkin into 1 1/2 - 2 inch long slices. Once slices are all cut, use a small spoon and scrape off any pulp and seeds left sticking to each slice.
  • Place slices onto a parchment paper lined baking sheet (easy cleanup). Brush lightly with grapeseed, avocado or olive oil and then season well with salt and pepper. and roast for 40-50 minutes or until a fork slides easily into the the slices.
  • Turn oven off and allow pumpkin to sit in the oven for another 10 minutes, remove and cool a bit until you can handle the slices. Once you can handle them, slide a paring knife or other small knife between the flesh of the pumpkin and its skin to remove the skin. Throw skin away and reserve pumpkin for the soup.
  • While the pumpkin cools, heat your soup pot over medium high heat and add in the oil, onion, garlic, ginger, red chili pepper and carrots and saute for 4 minutes. Add in the pumpkin, thyme, bay leaf, and turmeric. Mix, season with salt and pepper and saute for a few minutes.
  • Add in vegetable stock cover, bring to a boil and then lower heat and allow soup to simmer for 10-15 minutes. Remove from heat and either use an immersion blender or carefully puree in a blender (in batches if necessary). Placing a dish towel over the lid of the blender and pressing down as you pulse. Once soup is smooth, return it back to your rinsed-out soup pot, taste and adjust seasoning or spicy level to your liking.
  • Garnish with pepitas, croutons, thyme sprigs, a drizzle of cream or a drizzle of honey (yum!!) and enjoy! I actually like to mix honey with red pepper (cayenne) and drizzle that on for an extra sweet and spicy kick.


The best way I can describe how to cut a pumpkin is one you get the tip of your chefs knife into an area of the pumpkin, slice down like an old-fashioned paper cutter. if you know what I mean. You really have to push trough with your forearm putting pressure in the heel of your hand. Once you start its easier. Make sure your knife is sharp. Maybe put your pumpkin on a dish towel to help it not move around, things can get slippery.
You COULD pop it in the microwave for 4 minutes in 2 minute bursts to make cutting easier BUT I really don't want the microwave to cook your pumpkin (at all). That is a last resort, lol!
Using garlic paste and ginger paste in this soup is so much easier and a better eating experience in my opinion. I have long been obsessed with Gourmet Gardens garlic, ginger and other pastes (found in the refrigerated section by the fresh herbs in produce)
Note: Turmeric, stains a little...both the powder and the root. SO maybe don't use a white spatula or get it ob your clothes, lol BUT its SO good for you!


Calories: 135kcal | Carbohydrates: 20g | Protein: 4g | Fat: 2g | Sodium: 969mg | Potassium: 638mg | Fiber: 5g | Sugar: 8g | Vitamin A: 10422IU | Vitamin C: 33mg | Calcium: 103mg | Iron: 5mg