Pumpkin Soup with Sesame Kale

I had a large sugar pumpkin sitting on the kitchen counter just waiting to be turned into a nice warm soup. However when the day came to cut it, I realized that without a chainsaw this pumpkin was going nowhere but into the woods (I unfortunately waited a bit too long to make this). So I went with using the 100% canned pumpkin instead. This is a simple and delicious recipe for a Paleo Pumpkin soup with a Garlic Kale Sesame topping that pairs perfectly with a side salad (or like i ate with my Paleo Bran Muffins) for a yummy & filling supper!

Ingredients (4-6 servings)

  • 2 sugar pumpkins or about 2 1/4 cups of pumpkin puree
  • 2 shallots, diced
  • 3 cloves garlic, minced
  • 2 cups vegetable broth
  • 1 cup of light coconut milk
  • 2 Tbsp maple syrup
  • Add salt and pepper as needed

Garlic Kale Sesame Topping

  • 2 cups chopped kale
  • 2 garlic cloves, minced
  • 2 Tbsp raw sesame seeds
  • 2 Tbsp olive oil
  • pinch salt


  1. Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.
  2. Using a sharp knife, cut off the tops of two sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
  3. Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
  4. To a large saucepan over medium heat add 1 Tbsp olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
  5. Add remaining ingredients, including the pumpkin, and bring to a simmer.
  6. Transfer soup mixture to a blender or use an emulsion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
  7. Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve as is or with Kale-Sesame topping.
  8. For the Kale-Sesame topping: In a small skillet over medium heat, dry toast sesame seeds for 2-3 minutes, stirring frequently until slightly golden brown. Be careful as they can burn quickly. Remove from pan and set aside.
  9. To the still hot pan, add olive oil and garlic and sauté until golden brown – about 2 minutes. Add kale and toss, then add a pinch of salt and cover to steam. Cook for another few minutes until kale is wilted and then add sesame seeds back in. Toss to coat and set aside for topping soup.



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