Warm & Creamy Dairy-Free Pumpkin Soup

Warm and creamy dairy-free pumpkin soup

So I have a confession to make, until very recently – I was not a soup fan. So I find it funny that I have been converted, especially since the raw food classes this year and there are now many soups I like of rather unexpected combinations (celery and parsley?? It is seriously yummy!) Anyway, as it has been another rainy and cold day here in Adelaide, I thought I’d share with you one of my quickest and yummiest (and easiest!) pumpkin soup recipes. I figure we have enough time left in winter for you to give it a go and to let me know what you think here or facebook🙂


  • 1 medium Butternut pumpkin – steamed
  • 2 small or 1 large organic carrot (you may peel if you like)
  • 4 cups vegetable stock (I currently use the Massel brand salt-reduced vegetable stock cubes and make up as directed; 2 cubes to 4 cups of water, but homemade would be perfect if you make your own)
  • 2 dessert spoons of unhulled Tahini (organic – I currently use Melrose brand)
  • 1 dessert spoon of organic dark agave nectar (or honey although you may need a little more if you are using honey)(I currently use Loving Earth).
  • Optional – 1 teaspoon dollop of COYO natural yoghurt or sesame seeds (natural or lightly toasted) to sprinkle.


  1. Roughly chop the butternut pumpkin into ~3cm cubed pieces and chop the carrot and steam until tender (try not to over steam until it is mushy).
  2. To a separate container add the pumpkin, carrot, 4 cups of stock, tahini and agave.*
  3. With a stick blender, blend until all is combined and smooth.
  4. Dish up and either drizzle with ~1/2-1 teaspoon of agave, 1 generous teaspoon of COYO and or sprinkle with sesame seeds (or all 3:-)

*You may wish to adjust the stock volume to suit your preferred consistency (I don’t like “splashy” soups, however, if that’s your thing – by all means, add more stock and adjust the tahini and agave/honey to taste).

Food intolerance information: This recipe  contains sesame seeds (tahini and if you choose to sprinkle the sesame seeds on top) and tree nuts (coconut if you choose to add the COYO). This recipe contains no added dairy, soy, wheat, gluten or egg. Although the recipe contains no added peanuts, many people with peanut or tree nut allergies have cross reactivity with sesame so please consult your doctor or allergy specialist if you are at all concerned whether or not this recipe is suitable for you. For more information about the seriousness of food allergies please see this post.

This recipe is suitable for vegans (if you make it with agave) as the Massel stock cubes contain no animal products.

Ways to alter this recipe:

If you don’t like pumpkin or carrot you could easily replace either or both with sweet potato.

If you don’t like tahini (as it has a slight bitter taste) and or can’t tolerate sesame seed but you can tolerate tree nuts and you’d prefer a creamier taste you could add 1 cup of raw unsalted cashews which have been soaked in filtered water for ~4 hours (in this case, soaking softens and makes them easier to blend).

If you don’t have agave you can use honey (I personally find I use less sweetener with the agave).

Where to buy the ingredients

You could buy tahini and agave from some local supermarkets (in the healthy section) or your local health food store.

COYO can be purchased from either your local health food store or organic store (in the fridge). If you are in Adelaide, you could check out some local stores here. Or alternatively, check out the COYO website for a list of distributors.