top of page

Pumpkin and Kale Soup


1 hour 10 minutes

4 servings


There is a surprise sesame kale garnish to this delicious pumpkin soup.
You can choose to use sugar pumpkins (small baking pumpkins), or canned pumpkin puree to save time, as long as there is no added sugar.
Pumpkins are rich in potassium, beta carotene, vitamin A, and fiber. Add them to soups, stews, and smoothies! Phase One-Repair (remove seeds)

Pumpkin and Kale Soup


· 2 sugar pumpkins or 2 cans pureed

· 2 tablespoon(s) organic coconut oil, or extra virgin olive oil, divided into 2

· 1 bunch kale, cleaned, de-stemmed

· 2 shallots, peeled and chopped

· 3 garlic cloves, peeled and chopped

· 2 cup(s) organic vegetable broth, yeast, and sugar free

· 1 can organic coconut milk

· 2 tablespoon(s) real maple syrup (grade A or B), or honey (raw, if you have it)

· 1 dash(es) sea salt and pepper to taste

· 1 dash(es) cinnamon, to taste

· 1 dash(es) nutmeg, to taste

· 2 tablespoon(s) sesame seeds


  1. 1. Sugar pumpkins: Preheat oven to 425 degrees. Cut the sugar pumpkins in half, cut the top stem off, and scoop out the seeds and strings. (You can toast the seeds and use them for garnish or snacking).

2. Poke holes in the rind of the pumpkin with a fork to let steam escape. Drizzle oil onto the flesh and bake flesh side down for 45-60 minutes, or until the rind can be pierced with a fork. Set aside to let cool.

3. In a soup pot over medium to low heat, add oil, shallots, and garlic. Sauteed for 3-5 minutes, or until soft but not burnt.

4. Peel away pumpkin rind and add to the soup pot.

5. Add the rest of the ingredients and simmer for 20 minutes. Use an immersion blender to mix the soup or add to high speed blender carefully until it is well blended and incorporated.

6. Add a pinch of sea salt, cinnamon, or nutmeg to taste. Mix again.

7. Serve hot, with sesame kale garnish.

8. Puree cans: Skip steps 1 -3, add the puree to the 4th step.

9. Sesame Kale Garnish: Cut the Kale into shreds that are 1 inch long. In a saucepan over medium heat, melt the oil and add the kale and sesame seeds. Add sea salt or pepper to taste. Cook until kale is wilted, about 5 minutes. Stir often. Serve the soup and add a tablespoon or two of the kale. Enjoy!

bottom of page