Whip up this super easy Blender Pumpkin soup as a starter for a dinner party or a light snack when you need a bit of comfort food leading into the cold winter months ahead - it has a lovely silky texture, melt in your mouth goodness, packed with just whole food goodness, no artificial ingredients! 


Ready in 15 minutes. 




Pumpkin pieces 1 Cup 

1 onion chopped 

3 -4 cloves garlic chopped 

2 tbsp olive oil

1/2 Cup vegetable stock

salt & black pepper to taste

1/2 Tsp pinch of nutmeg

1/2 Tsp Cinnamon 

1 Tsp Italian Herbs 

1/2 Tsp Coconut sugar 

1/2 Cup Coconut cream or Sour cream

1 Tsp Chilli flakes ( optional) 

Handful Rocket 

Parsley & Basil to decorate 




Cut Pumpkin remove all the seeds, remove peel and cut into small pieces. The smaller the pieces, the sooner it will cook and blend. Peel onion and garlic and chop.


Next Pour olive oil in a pan and heat on medium. Add chopped onion and sautee until tender and translucent. Then, add garlic, and pumpkin pieces plus spices, Nutmeg, Pepper, Salt, Cinnamon, Coconut sugar & Italian Herbs and Give it a good stir for about a minute and let it sautee, giving it a stir every once in a while. 

When it starts to stick to the bottom, pour in a bit of vegetable stock, stir and let it cook with lid on top for another minute.

Next up Pour in the Coconut Cream or Sour cream Salt & pepper to taste and bring to a boil on medium heat. 

Let it cook on medium while simmering until the pumpkin becomes soft. Taste it to make sure it’s soft. 

Remove from heat and blend with Bliss Blender In minutes. If your soup is too thick, add a tiny bit of water or coconut cream  ! 


Serve in bowls while piping hot, 

Dust with Italian Herbs and Chilli on top ( optional ) but highly recommended, Parsley and Basil, add a teaspoon of sour-cream or Coconut cream on top plus a drizzle of Olive oil & Rocket leaves. 


Enjoy with Sourdough 😉