Spicy Pumpkin Vegetable Soup is perfect for a cool, Fall day.  This recipe comes together pretty quickly too, so if you are like me and don’t feel like spending a lot of time in the kitchen this soup is pretty simple.

I try to keep my recipes FODMAP friendly but if you are someone that struggles with IBS you’ve probably figured out by now that the list of safe foods is different for everybody.  Onions and garlic are enemy number one for me so I do not use them in my recipes.  The combination of pumpkin, tomatoes, carrots and jalapenos in this soup, with the addition of chives sprinkled on top, makes this a little bit risky for me.  I ate this soup knowing I was spending the evening in, alone, come what may!

I like to use fire roasted tomatoes because I think they add a little more flavor and using a sprinkle of chives lends a bit of onion flavor without the terrible side effects.

If you have the time, you may want to let the soup cool before pouring it into the food processor to avoid getting splashed with hot soup!

I serve each bowl with shredded Colby Jack cheese, fresh chopped chives, roasted pepitas, oyster crackers and if you really want to be bad, some crumbled bacon!


Spicy Pumpkin Vegetable Soup


  • 1 Tbsp coconut oil or oil of your choice
  • 1 cup chopped celery
  • 1 to 3 jalapenos, chopped (seeds and membranes removed)
  • 4 cups vegetable stock
  • 1 cup chopped carrots
  • 1 cup peeled, chopped potatoes
  • 1 15 oz can fire roasted chopped tomatoes
  • 1 15 oz can pumpkin
  • 1 tsp curry powder
  • 1 tsp paprika
  • 1 tsp poultry seasoning
  • 1 tsp salt
  • 1/2 tsp turmeric
  • 1/2 tsp pepper
  • 1/2 tsp cayenne
  • 2 cups half & half or milk
  • shredded colby jack cheese
  • crumbled bacon (optional)
  • chopped chives (optional)
  • roasted pepitas (pumpkin seeds, optional)


Heat coconut oil in a large saucepan over medium-high heat.  When oil is hot, stir in chopped celery and jalapenos and cook until tender.  Stir in vegetable stock, chopped carrots and potatoes and the fire-roasted tomatoes.  Bring just to a boil and then turn heat down to medium-low and cook 20 to 30 minutes until veggies are tender.  Carefully pour mixture into a food processor and blend until almost smooth.  Soup should still have some texture.  Return to saucepan and stir in the pumpkin, spices and salt and pepper.  Stir and simmer for 10 minutes to blend flavors.  Stir in the two cups of Half & Half.

Serve with any or all of the following:  shredded Colby Jack cheese, chopped fresh chives, crumbled bacon, roasted pepitas, oyster crackers.