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Pumpkin Soup

Pumpkin Soup

After my Thanksgiving day webinar on how to eat clean I had a great response from everyone who had gotten my clean cooking for thanksgiving guide and took the class.  Really I can’t say enough for all the support I’ve gotten for LaBonté Nutrition and Wellness, thank you thank you, thank you everyone.

If you didn’t get to take the class don’t worry we’ll have a new ones coming soon, just sign up for the email newsletter and you’ll be prevue to everything new that comes out.

Enough talk here is my favorite recipe from my thanksgiving guide.  It was my favorite because yes it is super taste but also my whole family gobbled it up without out even realizing how healthy it is for them.  I made a bunch extra, so that their would be plenty leftover for myself It keeps really well as leftovers.  I will heat the soup up with a couple pieces of turkey to make it a full meal in a bowl, will all the macro nutrients I need.

My pumpkin soup recipe calls for mirepoix.  Mirepoix is are traditional ingredients in French cooking that are used in lots of stocks, soups and sauces.



1. Mirepoix

2 large, onions chopped (eye ball that your onions should match both the carrots and celery together)

2 carrots, chopped

2 celery sticks, chopped

2. 1 medium size pumpkin or 2 smaller pumpkins (~2 cups pumpkin puree)

3. 3 cloves fresh garlic, minced

4. 2 cups of bone broth, (I use organic chicken stock from the carton but if you make your own even better)

5. 1 cup heavy cream (sub whole fat organic Coconut milk for added health benefits)

6. 1/4 teaspoon of each of black pepper, allspice or cinnamon and nutmeg.

Depending on the bone broth you should salt to taste


  1. Preheat oven to 350° F line cookie sheet with parchment paper or aluminum foil.
  2. Using a sharp knife, cut off the top of the pumpkin and then halve. Use a sharp spoon to scrape out all of the seeds and strings (save seeds in a ziplock bag for roasting).
  3. Brush the flesh with warmed coconut 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 coconut oil, mirepoix and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
  5. Add broth, pumpkin, seasonings and bring to a simmer.  Hold light simmer for 20 minutes stirring regularly.
  6. Add heavy cream and bring to simmer again
  7. 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.
  8. Continue cooking over medium-low heat for 5-10 minutes, taste and adjust seasonings as needed.