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Cream of Pumpkin Soup, Gluten-Free

Gluten-Free Pumpkin Soup

Gluten-Free Pumpkin Soup

Fall is definitely on its way here. I know because I’ve driven by ripening pumpkins in local gardens and farmers’ fields this past week. It’s time to put some pumpkins on the steps in the sun — the old reason was to “cure” the pumpkins and winter squash from the garden so they’d keep better in the root cellar.

I like the way they look, decorating doorsteps and porches. I don’t have a huge garden like many did in the “old” days, so I do my best to support the local farmers by buying their pumpkins and squash. Each fall I find that I’m inspired to start another round of pumpkin goodies in the kitchen.

Pumpkin enriches foods for the whole day’s menu.  And, it’s naturally gluten-free!

For example, I can start with pumpkin muffins or pancakes for breakfast.  Then I can  have pumpkin soup for lunch, like the Cream of Pumpkin Soup below.  (That recipe makes about 4 servings of about 125 calories each.)  It has no sugar or gluten and it’s lower in fat than a regular cream soup, and with the pumpkin adding its abundant nutrients, it’s so good for me.

Pumpkin is rich in vitamins and minerals, especially antioxidants, beta-carotene and potassium while it is relatively low in fat and low in carbohydrates, while high in fiber.  Libby’s canned pumpkin website says that “One ½-cup serving of pumpkin provides more than a day’s worth of Vitamin A…” in addition to being gluten-free. I’m not affiliated with Libby’s in any way, but I do like their pumpkin for its consistent flavor.

Gluten-Free Pumpkins on Vine in Pumpkin Patch

Pumpkins on the Vine in Pumpkin Patch


Pumpkin is so easy to cook with when you have a can in the cupboard or a container in the freezer.  This pumpkin soup is simple to make, flavorful and is so healthy for you!


Cream of Pumpkin Soup, Gluten-Free

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Makes 4 servings


  • 1 Tablespoon Oil or Butter
  • 2 Tablespoons Onion, minced, optional
  • 2 Tablespoons Celery, minced, optional
  • 1 Teaspoon Garlic, minced, optional
  • 2 Tablespoons Sweet Rice Flour, or Arrowroot or Potato Starch
  • 1 1/2 Cups Stock, Chicken or Vegetable
  • 15 to 16 Ounces Pumpkin (about 2 cups)
  • 16 Ounces Milk, Rice Milk or Nut Milk (about 2 cups)
  • 1/4 Teaspoon Salt, to taste, or Seasoned Salt
  • 1/4 Teaspoon Pepper, freshly ground
  • 4 Sprigs Celery Leaves or Parsley Sprigs, for garnish


In 2-quart saucepan over medium heat, heat the oil or butter.

Stir in the onion, celery and garlic, if you’re using them, and saute until just tender, about 5-8 minutes. If not using the minced vegetables, go to the next step as soon as the oil is hot.

Stir in the rice flour, or arrowroot or potato starch, continuing to stir just until flour is absorbed.

Add the stock and stir constantly over a medium burner until mixture begins to boil. Don’t rush it or the mixture may scorch on the bottom. This will take several minutes.

Stir in the pumpkin. Continue heating, stirring frequently until it returns to a boil.

Slowly stir in the milk, reducing heat to low. Heat through, but do not boil once the milk is added.

Add remaining seasonings to taste.

If the soup is too thick, stir in a little water, a few tablespoons at a time.

Garnish with celery leaves or parsley sprigs.

Serve immediately.

Linked to Amy’s Slightly Indulgent Tuesday

Easy Green Mama’s Gluten Free Tuesday

The Gluten-Free Homemaker’s Gluten-Free Wednesdays

The Tasty Alternative’s Allergy Friendly Wednesdays

Miz Helen’s Country Cottage Full Plate Thursday

Katherine’s Corner Thursday Favorite Things

Vegetarian Mamma’s Gluten-Free Fridays

Rattlebridge Farm’s Foodie Friday

Simple Living and Eating’s Foodie Friday