Easy Spicy Pumpkin Soup with Maple Pecans

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This spicy pumpkin soup with maple pecans has all the ingredients you’re looking for in a creamy pumpkin soup without any of the gluten or dairy. This gluten free dairy free soup, is one of the easiest meals you’ll make! You’ll come back to make this flavorful pumpkin soup recipe time and time again. 

There’s nothing like a good soup recipe to help warm you up. If you’re looking for a new recipe for soup season, here’s an easy pumpkin soup recipe for the cold weather. Too often once temperatures start to drop, people gravitate towards comfort foods that are full of unhealthy fats, processed salts and contain way too much refined sugar. 

Fortunately, this recipe is made with rich flavors and tasty ingredients like organic pumpkin purée, vegetable stock and full fat coconut cream that make an enjoyable and tasty soup. 

Reasons to Make This Simple Pumpkin Soup Recipe

  • It’s a vegan and vegetarian soup. 
  • Can be paired with a salad for a light lunch. 
  • Is a great addition to your Thanksgiving meal. 
  • You can make it using basic pantry ingredients. 
  • It’s a wonderful recipe to entertain with. 
  • This soup is a great way to round out any meal. 

Tools You Need

Immersion blender, high speed blender or food processor 

soup bowls 

soup spoons 

Ingredients in Spicy Pumpkin Soup 

coconut oil – Organic and unrefined 

yellow onion – Chopped 

garlic clove – Minced 

pure maple syrup – Unrefined real organic maple syrup is key 

cinnamon stick –  Adds flavor and warmth 

pumpkin puree – This is the key to making homemade pumpkin soup. Use canned pumpkin or homemade pumpkin puree. This is the perfect way to use leftover pumpkin puree after the holidays.

vegetable broth – Using vegetable broth keeps this soup plant focused.

fresh thyme – The goodness of fresh herbs always makes everything taste better. 

nutmeg – There’s a small amount of nutmeg in this recipe.

cayenne pepper  – Well of course, there is some cayenne pepper in this recipe. You can also opt to add some red pepper flakes for a spicy kick. 

salt & black pepper 

coconut cream – Adding a bit of full fat coconut cream is a great way to add creaminess to this soup without any dairy. Using coconut cream versus coconut milk also helps to maintain the thick consistency. 

Ingredients Needed for Maple Pecans 

pure maple syrup 

ground cinnamon 

coconut oil 


Steps to Make Spicy Pumpkin Soup With Maple Pecans 

Step 1: Heat a skillet, over medium heat and add all the ingredients for the maple pecans. 

Step 2: Cook, stirring often until the pecans are golden and toasty. 

This will take 5-8 minutes. 

Step 3: Remove the pecans from the pan and place on a cutting board lined with parchment paper or a sheet pan. 

Step 4: Let the pecans cool before roughly chopping and placing aside. 

Step 5: In a large pot, heat coconut oil and cook onion until translucent. 

Step 6: Add minced garlic and cook for an addition minute more. 

Step 6: Once that is ready, add 1/2 cup maple syrup and cinnamon stick to the pot on medium-low heat and let it simmer for 5-10 minutes or until the syrup has thickened. 

Step 7: Gently stir in the pumpkin puree, vegetable broth, thyme. nutmeg, cayenne and salt and pepper.


Step 8: Warm everything through for about 10 minutes. 

Step 9: Stir in coconut cream and cook for about 10 minutes more.

Step 10: Remove the soup along with the cinnamon stick.

Step 11: Put into a blender and process until smooth and creamy.

Step 12: Garnish with coconut cream, maple pecans and fresh sage.

What kind of pumpkin should I use?

To make this recipe simple, canned pumpkin is used. But, whether you use canned pumpkin or use homemade pumpkin puree, organic is best. This soup recipe is a great way to use up any leftover canned pumpkin especially during pumpkin pie making season. 

Canned butternut squash would also work.

Will the coconut cream make the soup taste like coconut? 

The addition of coconut cream in this comforting soup is more about consistency versus adding a strong coconut flavor. 

Is this recipe healthy? 

Yes, it is! First of all, you’ll be happy to know that this is a low inflammatory recipe. There is no gluten, grain or dairy. This particular recipe is also free from animal products. That makes this pumpkin soup recipe gluten free, grain free, dairy free, Paleo friendly and vegan. 

Health benefits of some ingredients in coconut pumpkin soup

coconut oil: full of antibacterial, antimicrobial and antifungal benefits. 

garlic: immune booster, reduced high blood pressure, natural antibiotic 

maple syrup: contains important minerals like zinc, manganese, potassium and calcium 

cinnamon stick:: antioxidant, anti-inflammatory, helps to lower blood sugar 

pumpkin: full of beta carotene, phenomenal source of vitamin A,  may reduce risk of chronic diseases 

coconut cream: Coconut cream specifically is the fatty part of the coconut and a good source of quality fats for healthy skin and hair. 

thyme: has lots of benefits on it’s own, in addition thyme essential oil is full of autoinflammatory, antibacterial and antifungal benefits. 

nutmeg: may improve blood sugar control, heart health and improve mood 

cayenne pepper: lowers blood pressure, can improve digestive health, clears congestion 

sage leaves (garnish): natural expectorant, may reduce symptoms of menopause and improve oral health 

In addition, ingredients like cayenne pepper, coconut cream and of course pumpkin make this recipe highly anti-inflammatory, packed with fiber and rich in healthy fats. 

Is this recipe kid-friendly? 

Absolutely! If your kids are not big on spice, feel free to decrease or remove the cayenne pepper all together. 

Can I make this soup recipe ahead of time? 

Yes, you can and I highly recommend it. Everything tastes even better the next day. 

How to Store Leftover Soup 

Once the soup is cool, store any leftover pumpkin soup in an airtight container in the refrigerator and store up to four days. 

How to reheat the soup? 

Please don’t reheat the soup in the microwave. It’s too good and doesn’t deserve such atrocity. Heat any remaining soup in a saucepan on medium low heat until warmed through. Don’t set the temperature too high or the soup may scald and burn. 

Can I freeze this soup? 

You can freeze the soup in freezer safe containers for up to 3 months. These freezer safe food containers will do the trick. 

Creative Ways to Garnish 

  • fresh sage 
  • chopped maple pecans 
  • additional swirl of coconut cream 
  • toasted pumpkin seeds 

What are some other tasty additions to this delicious soup?

  • Try adding a tablespoon of curry powder to this delicious soup to make it a coconut curry soup. 
  • Some fresh ginger may also be added for some spice and additional health benefits. 
  • To take the flavor even further, try topping this soup with easy honey spiced nuts. They’re delicious!

Serving Suggestions:

Easy Kale Apple Salad with Pecans 

Other Clean Eating Pumpkin Recipes 

Gluten free pumpkin banana muffins

Easy No Bake Pumpkin Balls  

Healthy Pumpkin Brownies 

Other cozy soups you may like: 

Butternut squash soup 

potato leek soup 

vegan carrot ginger soup

gluten free beef stew 

Yield: 6

Easy Spicy Pumpkin Soup with Maple Pecans

Easy Spicy Pumpkin Soup with Maple Pecans

This spicy pumpkin soup with maple pecans has all the ingredients you're looking for in a creamy pumpkin soup without any of the dairy.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes


  • 1 tablespoon coconut oil
  • 1/2 yellow onion (chopped)
  • 1 garlic clove, minced
  • 1/2 cup maple syrup
  • 1 cinnamon stick
  • 2 cans (15 ounces) pumpkin puree
  • 2 cups low sodium vegetable broth
  • 1 tbsp fresh thyme
  • 1/4 tsp nutmeg
  • 1/4 tsp cayenne
  • 1/2 tsp black pepper
  • 1/4 tsp salt
  • 14 oz coconut cream
  • 6 fresh sage leaves (garnish)

Maple Pecans

  • 2 tbsp pure maple syrup
  • 1/4 tsp ground cinnamon
  • 1 tbsp coconut oil
  • 1 cup pecans


  1. Heat a large skillet over medium heat and add all the ingredients for maple pecans and cook until golden (about 5-8 minutes).
  2. Remove the pecans and place on a parchment paper to let cool.
  3. Roughly chop and set aside.
  4. In a large pot heat 1 tbsp of coconut oil over medium heat. Sauté the chopped onion until it is translucent (about 6-8 minutes). Add garlic and sauté for about a minute more.
  5. Add 1/2 cup maple syrup along with the cinnamon stick to a pot and let simmer for 5-10 minutes until the syrup has thickened.
  6. Stir in the pumpkin puree. Next add the thyme, broth, nutmeg, cayenne and salt and pepper. Cools over medium heat until warmed through. This will take about 10 minutes.
  7. Stir in 1/2 cup of coconut cream. Continue to cook for another 5-10 minutes.
  8. Remove the cinnamon stick and then remove the soup from heat.
  9. Using a blender, blend the sop in small bathes until creamy and smooth.
  10. Garnish with a swirl of coconut cream, fresh sage and chopped maple pecans.


May substitute 1/2 tsp ground cinnamon for cinnamon stick.

Store up to 1 week in the refrigerator.

Nutrition Information



Serving Size


Amount Per Serving Calories 516Total Fat 30gSaturated Fat 17gTrans Fat 0gUnsaturated Fat 12gCholesterol 0mgSodium 175mgCarbohydrates 63gFiber 2gSugar 56gProtein 3g

Nutrition information isn't always accurate.

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