Pumpkin-Coconut Slow Cooker Soup

This three-step, slow cooker creation combines fresh or canned pumpkin with creamy coconut milk and sense-awakening spices–ginger, garlic and turmeric–for flavorful, rich dish to chase away the chills.

Pumpkin-Coconut Slow Cooker Soup

Serves 4-6


1 Tbsp. coconut oil or hemp oil
4 scallions (green onions), chopped
2 cloves garlic, thinly sliced
1 Tbsp. chopped fresh ginger
1/4 jalapeno pepper
1/2 tsp. turmeric
1 cup water
1/3 cup vegetable broth
1/2 cup coconut milk
1 medium-sized pumpkin, peeled and cut into chunks OR 3-1/2 cups canned pumpkin (OR 1 cup butternut squash)*
1/2 cup Italian parsley, chopped
2 Tbsp. hemp seeds, toasted
2 Tbsp. pumpkin seeds, toasted
Cashew cream


1. In large saucepan, heat coconut oil or hemp oil over low heat. Add onion, garlic, ginger and jalapeno and sautee until onions are translucent (not browned).

2. Place sauteed mixture in slow cooker or crock pot. Add water, vegetable broth, coconut milk  and pumpkin or squash; cover. Cook on low for 2-1/2 to 3 hours.

(Optional: While soup is cooking, toast pumpkin and hemp seeds in oven at 350 ° F.)

3. In a food processor or high speed blender, puree the soup. Stir in cashew cream for creamy consistency. Top with parsley, basil, hemp and/or pumpkin seeds and a dollop of cashew cream.

*For a more intense pumpkin or squash flavor, cut pumpkin or squash in half and slow roast in the oven, cut side down, at 350 ° F for at least 30 minutes prior to step 3.

About Maura Knowles

“Mo’s Healthy Morsels” is written by Maura (“Mo”) Knowles, a certified health coach, recipe developer and owner of Mac-n-Mo’s, a vegan baked goods company created by Knowles to help her dad eat better (and still enjoy food!) after he underwent quadruple bypass surgery in 2010. Knowles’ recipes for snacks, treats and other fun and healthy dishes appear every week here on the Vitacost blog.

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2 comments on «Pumpkin-Coconut Slow Cooker Soup»

  1. Ted Ferguson says:

    Good information.

  2. Claire says:

    I made this recipe with acorn squash from my CSA. I was delighted with the results. Creamy, smooth and also flavorful. Thank you!

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