Allergy-Friendly Spiced Pumpkin Soup

With this easy and delicious Spiced Pumpkin Soup, Simon Clarke offers a new twist on one of the classic flavors of autumn. Photo: Chris Gonzaga

Makes: 4-6 servings
Free of: gluten and all top allergens


  • 1/4 cup (60 mL) olive oil
  • 1 medium cooking pumpkin, peeled, seeded and diced
  • 1 cup (250 mL) each of carrots, onion, celery – all diced
  • 1 leek, diced
  • 2 cloves garlic, minced
  • 2 tsp freshly grated or ground nutmeg (See Recipe Tips)
  • 6 cups (1.5 L) vegetable stock (Look for allergen-free, GF brand)
  • Pinch salt and pepper

Recipe Tips

Nutmeg is a spice derived from a seed, not a tree nut.


  1. In a large pot, heat oil over medium heat. Add pumpkin, carrots, onion, celery and leek. Cook for 5 minutes, stirring.
  2. Add garlic and nutmeg, continue to cook for 2-3 minutes on medium heat.
  3. Pour in stock and season with salt and pepper.
  4. Bring to a boil, reduce heat and simmer for 12-15 minutes.
  5. In a blender, purée soup in batches. Return to pot and season with salt and pepper.

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