Recipe Creamy Pumpkin Soup


As autumn gets into full swing and winter's chill approaches, our bodies crave food that is both warming and nourishing. 

So last week, when Melbourne experienced 3 days of continuous rain and gloomy skies, I hurried off to get some organic pumpkin from my local grocers to make my creamy pumpkin soup! It was a like a big warm hug and turned out to be a delicious success so I thought I would share my recipe with you too!

The best thing about this recipe is that it is 100% dairy free and still comes out super creamy! 

Any type of pumpkin would do for this recipe, however butternut squash works the best as you can put two cut halves down to trap the heat for a faster roast! Also, I use a little peanut butter in my recipe. This adds a smooth nutty flavour which gives the taste more depth. I add rice milk as a healthier alternative - it is my substitute for cream and chicken or vegetable stock.


  • Time : 45 minutes
  • Portions : 2 big servings
  • Benefits : Gluten Free, Dairy Free, Sugar Free


  • 1 large pumpkin - butternut squash
  • 3 cloves garlic
  • 1 tsp cumin
  • 1 tsb nutmeg
  • 2 cups rice milk
  • 2 tbs peanut butter (trust me with this one!)
  • Sea salt, to taste
  • Black pepper, to taste
  • 1 dollop of plain yoghurt (optional if not Dairy Free)
  • Sprinkling of rosemary (optional)


  1. Preheat the oven to 200 degrees Celsius.
  2. Cut the pumpkin in half, remove the seeds.
  3. Grease your baking tray and place the two halves of the pumpkin cut side down. 
  4. Sprinkle with salt, cumin and nutmeg to bring out the warmth.
  5. Add in the garlic; leaving the skin on will help them caramelise during roasting.
  6. Roast for 45 minutes or until the pumpkin can be cut through easily with a knife.
  7. Remove pumpkin and garlic from the oven and peel the skin off the garlic.
  8. Add the pumpkin, garlic, peanut butter, rice milk into a blender (or use a hand blender over a pot) and blend until smooth and creamy. 
  9. Season with salt and pepper and serve with a sprinkling of rosemary. For those who don't mind a little dairy, you can stir in a dollop of plain yoghurt too!
Voila! It's luxuriously thick and creamy - just how pumpkin soup should be!

Voila! It's luxuriously thick and creamy - just how pumpkin soup should be!

What is your favourite recipe or food that nourishes your heart and soul on a cold night? Comment below to let me know!

Jo ChunYan - Intuition Coach & Graphic Designer

I'm Jo ChunYan. I am an Intuition Coach and Graphic Designer, currently enjoying a deeply soul nourishing experience in my spirit home, Japan. This sanctuary is devoted to cultivating CONSCIOUSNESS, CONNECTION & INTUITION.