Fall Harvest Tomato-Pumpkin Soup
A vibrant, velvety autumn soup layered with tomato, pumpkin, and coconut cream, simmered with seasonal vegetables and warm spices. Balanced with apple cider vinegar, lightly sweetened, and built on high-fiber produce — it's ideal for cool days.
Servings 6
Calories 140kcal
Ingredients
- 2 cups Tomato sauce unsweetened
- 1 ½ cups Pumpkin purée 100% pure, not pie filling
- 1–1½ cups water
- 1 cup Diced tomatoes
- 1 cup Bell peppers yellow, orange, red mix, diced
- 1 cup Green beans trimmed and chopped (optional, adds texture)
- ¾ cup Full-fat canned coconut milk creamy
- ½ cup Salsa mild or medium, no sugar added
- ½ cup Sweet corn fresh or frozen, (can substitute with ¾ cup riced cauliflower for Keto/Paleo/Whole30)
- ½ cup onion diced
- ½ cup Zucchini chopped
- ½ cup Yellow Squash chopped
- ½ cup Okra sliced
- 1 tsp Sea salt adjust to preference
- Stevia drops to taste start with 3–5 drops
- 2 tsp Apple cider vinegar
- ½ tsp each: Cinnamon, turmeric, cumin
- ¼ tsp each: Ginger, Cloves, Nutmeg, Allspice
- 2 tbsp Fresh Parsley or 1 tsp dried
Instructions
- Step 1: Base & Simmer
- In a large stockpot over medium heat, combine:
- Tomato sauce
- Pumpkin purée
- Water
- Diced tomatoes
- Coconut milk
- Salsa
- Stir until smooth and bring to gentle simmer.
- Step 2: Add Vegetables
- Add in:
- Peppers, green beans (if using), corn (or cauliflower rice)
- Zucchini, squash, okra, onion
- Simmer uncovered for 20–25 minutes, stirring occasionally.
- Step 3: Flavor & Season
- Stir in:
- Salt, stevia drops
- Apple cider vinegar
- Cinnamon, turmeric, cumin, cloves, nutmeg, allspice
- Simmer 10–15 more minutes for flavors to deepen.
- Step 4: Finish
- Stir in chopped parsley just before serving.
- Taste and adjust salt, stevia, or vinegar if needed.
- Serve hot — alone or topped with a dollop of coconut cream, roasted seeds, or low-carb croutons.