Smoky Chipotle Pumpkin Soup (Dairy-Free)

by Marie Hill

As the weather cools, this soup delivers cozy warmth without the heaviness. Built on a simple sofrito, a hint of smoky chipotle, and creamy pumpkin + coconut milk, it’s nutrient-dense, naturally dairy-free, and weeknight-easy.

Why You’ll Love It

• Ready in under 30 minutes

• Balanced, smoky flavor (not too spicy)

• Anti-inflammatory and fiber-rich

• Dairy-free and gluten-free

• Great for meal prep and cozy fall dinners

Ingredients (Serves 4)

Base

• 2 tbsp organic Italian extra-virgin olive oil

• 1 medium yellow onion, finely chopped

• 1 medium carrot, finely diced

• 1 celery stalk, finely diced

• 3 garlic cloves, minced

• 2 tbsp finely chopped cilantro (reserve leaves for garnish)

Flavor

• 1 chipotle chile in adobo, finely chopped (for spicier soup, add a 2nd after tasting)

• 1 tsp ground cumin

• ½ tsp smoked paprika

• ¼ tsp ground coriander (optional)

• 1 tsp kosher or Celtic sea salt

• ½ tsp freshly ground black pepper

Creamy Base & Greens

• 1 (15 oz) can organic pumpkin purée

• 4 cups organic chicken bone broth or organic vegetable broth

• ¾ cup full-fat coconut milk

• 1 cup organic baby kale leaves

To Serve

• Roasted salted pepitas (pumpkin seeds)

• Chopped fresh cilantro leaves

• Fresh lime wedges (optional)

Instructions

1. Sauté the base
   Heat oil in a large Dutch oven over medium. Add onion, carrot, and celery; cook 5–6 minutes until softened and fragrant.

2. Add aromatics
   Stir in garlic and chopped cilantro stems; cook 1 minute.

3. Build the paste
   Add chipotle, cumin, smoked paprika, coriander, salt, and pepper. Cook 30 seconds, then mix in pumpkin purée. Cook 3–4 minutes, stirring, until thickened and deepened in color.

4. Add broth & simmer
   Pour in broth, scraping up any bits. Bring to a gentle boil; reduce heat and simmer 10–15 minutes until flavors meld and soup slightly thickens.

5. Blend (optional)
   For silky texture, use an immersion blender (or carefully blend in batches).

6. Finish
   Stir in coconut milk and baby kale. Simmer 2–3 minutes until kale wilts. Taste; adjust salt, pepper, or add a squeeze of lime.

7. Serve
   Ladle into bowls; top with pepitas and cilantro.

Nutrient-Dense Highlights

Pumpkin: Rich in beta-carotene (vitamin A) for skin, vision, and immune support; naturally high in fiber for digestive and blood-sugar balance.
Coconut milk: Provides satiating healthy fats for hormone support and a creamy texture while keeping the soup dairy-free.
Chipotle + spices: Antioxidant-rich spices add warmth and depth without excessive heat.
Bone broth (optional): Adds protein and minerals; use vegetable broth for a vegan option.

Tips, Swaps & Storage

• Spice control: Start with 1 chipotle; add a second to taste.

• Greens swap: Baby spinach or chopped lacinato kale works well.

• Protein add-ins: Shredded rotisserie chicken or crispy chickpeas.

• Serve with: Sourdough grilled cheese or roasted sweet potatoes for a fiber-rich plate.

• Store: Refrigerate up to 4 days or freeze up to 3 months. Reheat gently; thin with broth as needed.

Notes for Special Diets

• Gluten-free & dairy-free as written

• Vegan: Use vegetable broth instead of bone broth