Creamy sweet pumpkin gets a surprising flavor boost with smoky chipotle and pepitas.

By Jennie Miremadi, MS, CNS, LDN
Photo: Valerie Darling

What's creamy, spicy, smoky, and sweet all in one spoonful? This delicious, warming Pumpkin Chipotle Soup. You'll fall in love with this decadent pumpkin soup that takes fall's favorite food to another level. (Need more pumpkin recipe ideas? Check out these creative ways to use canned pumpkin in all your recipes.)

The best part about this delicious soup is that it not only tastes amazing, it's actually good for you. It's packed with pumpkin so you'll be getting lots of fiber and beta-carotene, which your body converts to vitamin A-an important nutrient for healthy eyes and immunity). You'll get a double-dose of the seasonal squash with the smoky pepitas (a fancy word for pumpkin seeds), that offer a boost of protein, healthy fat, fiber and magnesium, and lots of healthy fat from coconut milk, which can help keep you full.

This soup recipe is also dairy-free, gluten-free, and sans refined sugar, so it easily fits into most people's diets. And, in case you were worried that something this tasty might take hours to prepare, you'll be happy to know that this soup is quick and easy to throw together any weeknight.

Pumpkin Chipotle Soup with Smoky Pepitas

Makes approximately 5 1/2 cups


  • 1 15-oz. can organic pumpkin (BPA-free)
  • 1-3 chipotles in adobo sauce (one for spicy, two for spicier, three for hot)
  • 1 tablespoon adobo sauce
  • 1 yellow onion, chopped
  • 1 shallot, minced
  • 1 clove garlic, minced
  • 1 13.5-oz. can organic, full fat coconut milk (BPA-free, gum-free)
  • 16 oz. organic chicken broth (homemade or sodium-free boxed)
  • 1 tablespoon. extra-virgin olive oil
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • Himalayan pink salt to taste
  • Smoky pepitas (optional)
  • Cilantro, chopped (optional)

For smoky pepitas

  • 1/2 cup organic, raw pumpkin seeds
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon smoked paprika
  • 1 teaspoon extra-virgin olive oil
  • Himalayan pink salt to taste


  1. To make smoky pepitas: Preheat oven to 250 degrees F. Mix ingredients together in a bowl and toss to coat pumpkin seeds. Spread pumpkin seed mixture on aluminum foil-lined baking sheet, and bake for approximately 10 minutes or until lightly toasted. Remove from oven and adjust salt to taste. Set aside.
  2. Heat 1 tablespoon olive oil over medium heat in a large saucepan. Add onion, shallot, garlic, paprika, chili powder, garlic powder, and salt to taste, and sauté until vegetables are tender.
  3. Once vegetables are tender, add chicken broth to vegetables and bring to a boil over medium heat.
  4. Reduce heat to medium-low and add pumpkin, chipotles, adobo sauce, and coconut milk to chicken broth and vegetables, simmering uncovered and stirring occasionally for 10 minutes.
  5. Turn off heat and remove soup from stove. Use an immersion blender to blend soup. If you want to bump up the spiciness, here's where you can add another chipotle pepper or two, as desired. Alternatively, pour soup into a blender and blend until creamy and smooth.
  6. Adjust salt to taste. Pour soup into bowls and top with smoky pepitas and cilantro, if desired. Enjoy!

Comments (1)

October 27, 2018
best online spell caster Dr Larry assurancesolutionhome@gmail com whatsapp +1(424)-261-8520 My name is Diana Stones, i live and work in UK. My life is back!!! After 2 years of Broken marriage, my husband left me with two kids, I felt like ending it all, i almost committed suicide because he left us with nothing, i was emotionally down all this while. Thanks to a great spell caster called Dr Larry which i met online who brought my husband back to me. On one faithful day, as I was browsing through the internet, I came across several of testimonies about Dr Larry. Some people testified that he brought their Ex lover back, some testified that he restores womb,cure cancer,and other sickness, you can contact him on (assurancesolutionhome@gmail com) or call him +1(424)-261-8520. you can also view his web site: ....he is the best spell caster that can help you with your problems. whatsapp +1(424)-261-8520 ,,.;[]]]pppppppp