Spiced Pumpkin Soup


Heat oil in a large saucepan or soup pot over medium- high heat. Add onion and cook, stirring frequently, for 5 minutes. Stir in sugar, spice blend, ginger (if using), and salt and cook, stirring constantly, for 1 minute.

Add pumpkin and half of the broth. Stir well to blend the ingredients. Add remaining broth and bring to a boil, stirring constantly.

Reduce heat to medium-low and simmer for 10 minutes. Add milk and simmer for 5 minutes.


Ladle soup into four bowls. If desired, garnish each with 1 tablespoon chopped pistachios.


Fresh ginger is best in this recipe because ground ginger is bitter, so simply omit the ginger if you don’t have fresh.

Coconut milk lends a Thai flavor to the soup, but you can use any unflavored, unsweetened nondairy milk.

Makes 4 Servings


  • 2 tablespoons extra-virgin avocado oil

  • 1 medium onion, chopped

  • 1 tablespoon coconut sugar

  • 1 tablespoon Garam Masala Spice Blend (page 25), or store-bought

  • 1 teaspoon grated fresh ginger (optional)

  • 1 teaspoon sea salt (less if using salted broth)

  • 1 (15-ounce) can pumpkin purée

  • 3 cups Vegetable Broth (page 125), or store-bought

  • 1 cup canned coconut milk (see options)


  • 1 ⁄ 4 cup coarsely chopped pistachios

From "The Reducetarian Solution: How The Surprisingly Simple Act of Reducing The Amount of Meat in Your Diet Can Transform Your Health and The Planet" edited by Brian Kateman (Penguin Random House). Recipe developed by Pat Crocker. Photo by Ashleigh Amoroso.