Elimination diet recipes - Pumpkin soup

Pumpkin soup (6 servings)

A delightful soup that is perfect for a chilly autumn day. Tastes a little bit like a savory version of pumpkin pie.


1 small pumpkin

1 tablespoon olive oil

1 cup finely chopped onion

1 clove chopped garlic

1 medium-sized leek, white parts only, chopped

1 pear, chopped into small pieces

2 tablespoons maple syrup

¾ teaspoon ground cinnamon

½ teaspoon fresh ginger, grated

¼ teaspoon ground nutmeg

½ t. salt, plus more to taste

1 15-ounce (400 ml) jar vegetable broth

2 cups water

½ cup coconut milk

½ cup rice milk

Pepper to taste


Cut the top off the pumpkin and remove the pulp and seeds (can be separated, rinsed and toasted for a snack for adding back into the diet during your seeds challenge). Quarter pumpkin and place in glass baking dish, cover with aluminum foil and bake at 400°F (190°C) for about an hour. Remove from oven, allow to cool, then scoop out flesh from shell into a large bowl. In a medium-large pot, heat the olive oil over medium-high heat. Add the onion and garlic, cook for 3-4 minutes, or until the onion begins to turn translucent. Add the leek, pear, maple syrup, spices and salt, and cook for 3 minutes, stirring constantly, until the leek is softened. Add vegetable broth and water, bring the mixture to a boil, then turn down to simmer for about 10-15 minutes, or until the pear pieces are very tender. Stir in the pumpkin in batches, alternating with coconut/rice milk, using a hand blender to blend each batch of pumpkin to a puree. Heat over low heat, stirring constantly, to desired temperature. Add salt and pepper to taste.