Smashing Pumpkin Soup

Another way to smash your Halloween pumpkin! This gluten-free cream of pumpkin soup is made with a standard pumpkin patch pumpkin, coconut milk and/or cow's milk and is served in a slow cooker. Serve with crusty bread. Able to freeze for later.

Prep Time:
35 mins
Cook Time:
5 hrs 15 mins
Additional Time:
25 mins
Total Time:
6 hrs 15 mins
8 servings


  • 3 large potatoes, peeled and cubed

  • 1 small pumpkin

  • 1 teaspoon butter, melted

  • 1 pinch salt and ground black pepper to taste

  • 1 (15 ounce) can diced tomatoes

  • 2 tablespoons chopped fresh parsley

  • 2 teaspoons Himalayan salt

  • 1 ½ teaspoons dried thyme

  • ½ teaspoon ground white pepper

  • 4 cups coconut milk

  • 4 cups milk


  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until soft, about 10 minutes. Drain and let cool.

  3. Cut pumpkin in half and scoop out pulp and seeds. Wash and dry seeds. Place pumpkin halves cut-side down in a baking pan. Mix seeds with butter and salt and black pepper; spread in a single layer on a rimmed baking sheet.

  4. Bake pumpkin halves on the top rack of the preheated oven until liquid starts to collect in the pan, about 1 hour. Bake pumpkin seeds on the bottom rack until toasted, about 45 minutes.

  5. Cool pumpkin halves for 10 minutes. Peel off and discard skin. Let cool completely, about 15 minutes more.

  6. Combine potatoes, pumpkin, tomatoes, parsley, Himalayan salt, thyme, and white pepper in a large bowl; mash together.

  7. Puree potato mixture in a blender in small batches, pouring each batch into a slow cooker and letting blender cool between batches.

  8. Stir coconut milk and milk into the slow cooker. Cook on Low until flavors combine, 4 to 6 hours. Serve toasted pumpkin sides on the side.

Nutrition Facts (per serving)

473 Calories
32g Fat
43g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 473
% Daily Value *
Total Fat 32g 41%
Saturated Fat 27g 137%
Cholesterol 11mg 4%
Sodium 757mg 33%
Total Carbohydrate 43g 16%
Dietary Fiber 5g 19%
Total Sugars 9g
Protein 11g
Vitamin C 42mg 211%
Calcium 214mg 16%
Iron 5mg 25%
Potassium 1381mg 29%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.