Here’s a soup recipe created by Allergy Dragon that’ll take the edge off fall’s chill and warm your family’s hearts. This Pumpkin Soup is ‘souper’ easy to make and is full of vitamins and veggie goodness. Thank you Allergy Dragon for creating this recipe for the Allergy Force Community.

“Above all, keep it simple.”

—Auguste Escoffier

Here’s a simple recipe for creamy pumpkin (or squash) soup I’ve created that is perfect as an afternoon snack when the kids get home from school, or make it soup night on the homefront. This is a quick and easy dinner to warm up the kids before they head out trick or treating on Halloween. 🎃 Serve it with a generous sprinkle of toasted pumpkin seeds and your favorite allergy-friendly crusty bread. (Dipping allowed!) Get the recipe…

Super Easy Allergy-Friendly Pumpkin Soup

(Serves approximately 4)

Ingredients

1-15 oz can of pumpkin puree or squash puree
13 oz of coconut milk or other milk alternative
8 oz of vegetable broth or chicken broth
1 tablespoon of olive oil
1 tablespoon of brown sugar
1 teaspoon of granulated garlic
1 teaspoon of granulated onion
½ teaspoon of ground nutmeg
½ teaspoon of white pepper*
1 teaspoon of salt. or to taste

Let’s get started!

In a large pot or Dutch oven over medium-high heat, add the olive oil, pumpkin puree, brown sugar, nutmeg, garlic, onion, white pepper, and 1 teaspoon of salt.
Mix ingredients together and cook for about five minutes or until the brown sugar has melted and the spices have become fragrant. Stir constantly to prevent burning.
Next, add the milk alternative and broth to the pot and mix well. Allow to come to a boil, stirring occasionally.
Reduce heat to simmer or lightly boil the soup for 15 to 20 minutes.
Next taste, and see if you need to add in any salt or pepper to taste.

Pumpkin Soup for Soup Season Starting this Fall

Tips

Make it a Complete Meal: To make it a complete meal, add some : protein to the soup like bite-sized chunks of chicken breast or cannellini beans. Delish!
Why Add Sugar?: In case you’re curious about adding brown sugar to the soup, the sugar balances out all the flavors in the soup. You can substitute honey or agave syrup for the brown sugar, or even omit if you prefer.
White vs. Black Pepper: You can substitute black pepper for white pepper but you’ll see dark specks floating in your beautiful, creamy orange soup.
Serving Suggestion: Serve the soup with crusty bread and/or toasted pumpkin seeds.

Bon appetit!

In case you didn’t know, I hold classes 1 to 2 times a month and you can find the schedule of upcoming classes here. The classes are offered in person and via zoom. If you’ve registered, you’ll be able to access a recording after the class to review the lesson. I can also teach individual custom classes virtually.

I invite you to come learn with me.

Chef Martha Morgan (aka Allergy Dragon) is a specialty diet and allergy chef who shares tips, tricks and best recipes from almost 30 years of professional cooking experience.

About the Author: Chef Martha provides support in the kitchen to everyone with food allergies, food intolerances, and specialty diets. Her expertise includes providing a full range of cooking guidance in the kitchen from technique, to finding safe products, to handling those new products, to creating (or re-creating as the case may be) recipes.

Connect with Allergy Dragon at her website and on social media on Instagram (@allergy_dragon), Facebook (@allergydragon), Twitter (@AllergyDragon), and LinkedIn , and follow Allergy Dragon on YouTube.

Images: Courtesy of Allergy Dragon and Eric Prouzet on Unsplash