Yields 8 servings
Prep time: 20 minutes

This delicious recipe is a healthier version than traditional soup recipes that are loaded with cream. A tasty bold and rich dish with a southwest feel that is sure to warm you up on a chilly fall day!


For the Spicy Pumpkin Soup:

  • 1 Tbsp oil
  • 1 large onion, peeled and chopped
  • 5 cloves garlic, peeled and chopped
  • 1 jalapeno, seeded and chopped
  • 1 1/2 Tbsp ground cumin
  • 1 1/2 Tbsp dried oregano
  • 1 1/2 tsp salt
  • 8 cups vegetable stock
  • 29 oz can pure pumpkin puree
  • 15 oz can white beans, drained
  • 2 Tbsp red wine vinegar
  • 2 Tbsp honey

For the Toasted Pepita Topping:

  • 1/2 cup pepitas (pumpkin seeds)
  • 1 cup fried/dried onions
  • Pinch Cayenne (optional)*
  • Sea Salt & Pepper


Place a large sauce pot over medium-high heat. Add the oil, onion, garlic and jalapenos. Saute for 3-5 minutes until soft. Stir in the cumin, oregano and salt. Saute another 2 minutes. Add the stock, pumpkin puree and beans to the pot. Simmer for 20 minutes, uncovered. Then add the vinegar and honey and simmer another 3 - 5 minutes.Use an immersion blender to puree the soup until smooth. (You can also use a regular blender, but be careful! Open the vent in the lid and place a towel over it to protect from hot splashing liquid).

Pre-heat oven to 400F. Spread the pepitas and onions out on a baking sheet. Sprinkle with a dash or two of cayenne pepper and a little salt. Toast for 3 - 4 minutes. Serve the soup warm, sprinkled with toasted pepitas and onions. Add extra cayenne for a spicier flavour or skip all together for those with a more sensitive palate!

Adapted from aspicyperspective.com