Pumpkin Soup with Carrots and Parsnips

Tis the season for all things pumpkin!  This pumpkin soup is so aromatic and naturally sweetened with the addition of carrots and parsnips.  A wonderful fall soup, it is ready in under an hour so you can easily fit it into your schedule.  A great make ahead recipe for your Thanksgiving table!  I made a small batch for the two of us, but you can easily double or triple the recipe.

4 Servings

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  • 1/4 medium sweet onion, diced (1 cup)
  • 1 tbsp. olive oil
  • 1 clove minced garlic, (1 tsp.)
  • 1 small parsnip, peeled and diced (1/2 cup)
  • 4 small carrots, peeled and diced (1 cup)
  • 2-1/2 cups gluten free chicken broth
  • 3/4 cup pumpkin puree
  • 1/8 tsp. nutmeg
  • 1/4 tsp. ginger
  • 1/4 tsp. turmeric
  • 1/2 tsp. brown sugar
  • 1/2 tsp. sea salt
  • toasted pumpkin seeds for garnish (optional)
  • gluten free bacon for garnish (optional)


Prep the vegetables before you begin.  Dice the onions, carrots and parsnips and mince the garlic.

Heat olive oil in a saucepan or stock pot.  Add the onions and cook for 3 minutes until translucent.

Add the carrots and parsnips and continue cooking for 15 minutes, stirring frequently.

When the onions are beginning to caramelize, you will see a bit of browning in the bottom of the pot, like this.

Add the broth, pumpkin puree, garlic and all of the seasonings.  Cover and simmer on low 45 minutes.


While the soup is simmering, toast pumpkin seeds and cook bacon for serving.

When the soup is done, the veggies should be very soft.  Use a stick blender to puree to desired consistency.  You can make it as smooth or as chunky as you like.

Serve with a sprinkle of pumpkin seeds and bacon (I used turkey bacon).

Notes: ♪♫ For convenience I used canned pumpkin in this recipe.  I’m sure that making your own would be divine!  Always check product labels for gluten containing ingredients.

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