Dairy free pumpkin soup

A deliciously simple dairy free pumpkin soup. Can be served with crushed macadamias to make it a more substantial meal or on its own as a nurturing meal at any time of the day.

SERVES: 6 – 8 PREP TIME: 10 mins COOK TIME: 20 mins


  • 5 ½ cups (1kg) pumpkin - remove seeds, peeled and chopped
  • 2 tablespoons oil (e.g. olive oil or other vegetable oil)
  • 1 red onion, chopped
  • 4 cups (1 litre) water or stock (chicken stock)
  • ¾ cup (190ml) dairy-free milk (optional)
  • handful fresh basil, finely chopped
  • black pepper, as desired


  1. Pre-heat oven to 180°C.
  2. Peel and chop pumpkin.
  3. Place pumpkin on a lightly oiled baking tray and bake until soft.
  4. In a large saucepan, sauté onion in the oil until translucent.
  5. Add pumpkin and water or Chicken stock and cook for 20 minutes.
  6. Process in a blender until smooth.
  7. Stir in dairy-free milk if you are using it.
  8. Serve topped with fresh basil.


Try a garnish of crushed macadamias or homemade Dukkah

Also delicious alongside your favourite Dairy free basil pesto

Read more here on Dairy free  eating.

Dietary Requirements

Gluten free  |  Dairy free  |  Yeast free  |  Sugar free  |  Vegetarian  Nut free  |  Lactose free  |  Egg free  |  Soy free

Filed under

Gluten freeDairy free

  • By Bridging Foods, An introduction to gluten, dairy and yeast free eating.

    Learning to eat and cook gluten, dairy, salt, yeast and sugar free, can be the beginnings of making different choices about food.

  • Photography: Lee Green