Maple Pumpkin Soup – Zenwise Maple Pumpkin Soup – Zenwise
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Healthy foods

Maple Pumpkin Soup

This pumpkin soup recipe is thick, creamy and full of flavor. It’s perfect as an easy midweek meal on its own or paired with a grilled cheese sandwich [for delicious dunking]. Flavored with leeks, maple syrup and spices, this pumpkin soup is the ultimate fall comfort food. It’s also super healthy!


Some Pro Tips to Get You Started:

Do not use Halloween carving pumpkins. While they are edible they’re not nearly as tasty as butternut squash, sugar pumpkins or acorn squash. It’s also important to peel the pumpkin before cooking; the skin is tough and won’t puree properly, so you’ll wind up with hard chunks in your soup.

Leeks are notoriously dirty! Be sure to rinse them well before slicing.  And while our recipe uses half-and-half, you can easily switch to heavy cream if you feel decadent or coconut milk to eliminate dairy. 

Any leftovers can be stored in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 2 months. When ready to eat, defrost the soup in the refrigerator then heat in a saucepan until hot.


Why We Love These Ingredients:

  • Pumpkin is low in calories, high in gut-friendly fiber and a great source of essential nutrients like Vitamins A, C  and magnesium. It’s also an antioxidant used to support heart and immune health.
  • Bone Broth is your gut’s best friend! It’s easy to digest, packed with flavor, and rich in nutrients such as collagen, gelatin, glucosamine and essential amino acids.
  • Leeks are an amazing source of calcium, folic acid (vitamin B9) and dietary fiber. It also promotes the growth of good bacteria in the digestive tract.

Maple Pumpkin Soup

Servings: 6
Prep Time: 15 Minutes
Cook Time: 30 Minutes
Total Time: 45 Minutes



4 tablespoons [1/2 stick] butter
4.5 pounds leeks, white and light green parts only, washed well and thinly sliced (about 6 cups)
4 cloves garlic, roughly chopped
4 lb. pumpkin (sugar pie, butternut or other squash)
1 apple, peeled, cored, and roughly chopped
6 cups bone broth
5-6 tablespoons maple syrup [according to taste]
1½ teaspoons salt
½ teaspoon ground cumin
  teaspoon cayenne pepper or more to taste
1½ teaspoons chopped fresh thyme, plus more for garnish
1½ teaspoons chopped fresh sage
¼ cup half-and-half plus more for garnish



  1. Halve, peel, and scrape out seeds of the pumpkin. Cut into 2” chunks. 

  2. Melt the butter in a medium soup pot over medium heat. Add the leeks and garlic and cook, stirring occasionally, until softened, about 10 minutes.

  3. Add the pumpkin, apple, broth, maple syrup, salt, cumin, cayenne pepper, thyme and sage. Bring to a boil, then reduce the heat to low and simmer for 30minutes until pumpkin is fork-tender.

  4. Remove pot from heat and, using an immersion blender, blend mixture until smooth. (Alternatively, let soup cool, then blend in a blender.) Stir in half-and-half and season to taste. 

  5. Ladle the soup into bowls and garnish with a swirl of cream. 


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