Creamy Pumpkin Turmeric Soup (Raw & Vegan)

Creamy Pumpkin Soup (Raw Vegan)

Have left over pumpkin from Thanksgiving? It was Canadian Thanksgiving this weekend, which I know came really early this year so it did not feel like Thanksgiving at all! I took the long weekend to relax (mostly in my onsie), catching up on shows and doing some work on my course.

This recipe is perfect for those pumpkin leftovers! With only a few ingredients plus spices you have a super tasty, creamy, healthy, nutritious raw soup. I usually do not like raw soups but this recipe I absolutely love; the texture and spice is just right. Plus I added Turmeric so it also reduces inflammation and adds tons of nutrients.

Here are just some health benefits of Turmeric:

  • Blocks Cancer – Doctors at UCLA found that curcumin, the main component in turmeric, appeared to block an enzyme that promotes the growth of head and neck cancer.
  • Powerful Antioxidant – The University of Maryland’s Medical Center also states that turmeric’s powerful antioxidant properties fight cancer-causing free radicals, reducing or preventing some of the damage they can cause.  Early studies have indicated that curcumin may help prevent or treat several types of cancer including prostate, skin and colon.
  • Potent  Anti-Inflammatory  studies have shown turmeric to be one of the most potent anti-inflammatory on the planet and even trumps some medication.
  • Osteoarthritis pain relief – Turmeric may also be helpful with another type of arthritis. Some research has shown that taking turmeric extract can ease the pain of osteoarthritis. In one study, turmeric worked about as well as ibuprofen for relieving osteoarthritis pain.
  • Indigestion and heartburn aid  Curcumin works with the gallbladder, stimulating it to make bile, which may help with digestion. In Germany, turmeric can be prescribed for digestive problems. Some research shows that turmeric may help upset stomach, bloating and gas. Turmeric may also help reduce the occurrence of irritable bowel syndrome (IBS) in people who are otherwise healthy.

Let’s not forget about the amazing nutritional benefits of pumpkin! It’s the season to add this squash wherever possible to add those extra nutrients! Did you know that pumpkin (and all squash types) are considered a fruit and grow on a vine in many parts of the world?

Here are just a few reasons you should be adding raw pumpkin into your diet:

  • Vitamin A – 1 cup of cubed pumpkin contains almost twice the recommended daily intake of Vitamin A, which promotes good vision, and helps maintain healthy skin.
  • Pumpkins also provide lots of vitamin C, riboflavin, potassium, copper, and manganese. Smaller but significant amounts of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, iron, magnesium, and phosphorus also are present.
  • Fiber – 1 cup of pumpkin provides 3 grams of fiber with just 50 calories and no fat. High fiber foods promote satiety; since your body takes longer to digest them, they may encourage you to eat less overall.
  • Zinc – Pumpkin seeds are high in zinc and help treat intestinal parasites.

Enjoy this super easy nutritious and tasty recipe and HAPPY THANKSGIVING to all my Canadian readers!

Creamy Pumpkin Soup (Raw Vegan)

Creamy Pumpkin Soup (Raw Vegan)

Creamy, thick raw pumpkin soup that your taste buds will thank you for!
Servings 4


  • 3 cups sugar pumpkin peeled & chopped
  • 1 red bell pepper chopped
  • ¾ cup water
  • ¼ of a white onion chopped
  • 1 heaping tablespoon coconut cream
  • 1 tbsp coconut nectar
  • 1 clove garlic
  • 2 tsps. fresh rosemary chopped
  • 1 tsp thyme
  • 1 tsp turmeric powder
  • ½ tsp salt
  • ½ tsp onion powder
  • ¼ tsp paprika
  • ½ tsp black pepper


  • Place pumpkin, coconut cream, red pepper and water in a high-speed blender and blend until smooth and warm. It takes usually about 1 to 1.5 minutes to reach this consistency.
  • Add the remaining ingredients and blend until combined.


Soup will keep in the fridge for 2 to 3 days. 

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Crystal Bonnet is an International Raw Food Chef, Instructor and Cookbook Author. Her culinary passion started with living, plant-based food in her own kitchen which led her to train at industry leading culinary schools. Read more.

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