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Creamy Pumpkin Soup with Pepitas

Creamy Pumpkin & Parsnip Soup with Coconut Milk

Cozy, nourishing, dairy-free, and packed with seasonal flavor.
Testing out new soups for the holidays, and I concocted a recipe worth sharing!
Pumpkin and parsnips might not be the first combination that comes to mind when you think of soup, but they make a surprisingly delicious pair. Pumpkin brings a naturally sweet, velvety texture, while parsnips add an earthy, slightly nutty flavor that balances the richness of coconut milk.
Parsnips are one of those underrated root vegetables that often get bypassed in the produce aisle. But with their fiber, potassium, and vitamin C, they deserve a spot on your plate!
Add a little turmeric, garlic, and savory bone broth, and you've got a comforting, nutrient-rich soup that's perfect for chilly evenings, holiday gatherings, or make-ahead lunches.
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Servings: 6
Course: Side Dish, Soup
Ingredients Method Notes

Ingredients
  

  • 1 small pumpkin cooked and flesh scooped out (or 1 can, 15 oz, plain pumpkin purée)
  • 2 medium parsnips peeled and chopped
  • 1 leek thoroughly washed and sliced (white and light green parts)
  • 1 can 13.5 oz light coconut milk
  • 2 cloves garlic minced
  • 2 cups chicken bone broth
  • 1½ teaspoons ground turmeric
  • 1 teaspoon sea salt or to taste
  • ¼ cup roasted pumpkin seeds pepitas, for garnish

Method
 

  1. Prepare the pumpkin. Cut the pumpkin in half and scoop out the seeds and stringy interior. Place the pumpkin halves on a trivet inside the Instant Pot with 1 cup of water.
  2. Pressure cook. Secure the lid and cook on High Pressure for 10 minutes. Allow the pressure to release safely according to your Instant Pot instructions. Let the pumpkin cool enough to handle, then scoop out the cooked flesh. Discard the skin.
  3. Combine ingredients. Empty the cooking water from the Instant Pot. Return the pumpkin flesh to the pot and add the chopped parsnips, sliced leek, coconut milk, garlic, bone broth, turmeric, and sea salt.
  4. Cook the soup. Secure the lid and pressure cook on High for 8 minutes. Allow a natural pressure release for approximately 10 minutes, then carefully release any remaining pressure.
  5. Blend until creamy. Use an immersion blender to purée the soup directly in the pot until smooth and velvety. Add a little extra broth or water if a thinner consistency is desired.
  6. Garnish and serve. Ladle into bowls and finish with a generous sprinkle of roasted pumpkin seeds for extra crunch, healthy fats, and a little plant-based protein.

Notes

Pumpkin & Parsnip Soup

Nutrition Facts

Serving Size: Approximately 1 cup
Servings Per Recipe: 6
Nutrient Amount Per Serving
Calories 160
Total Fat 7 g
Saturated Fat 4 g
Total Carbohydrates 21 g
Dietary Fiber 4 g
Total Sugars 7 g
Added Sugars 0 g
Protein 6 g
Sodium 550–700 mg
*Nutrition values are estimates based on six servings,
including light coconut milk, chicken bone broth,
and 1/4 cup pumpkin seeds for the full recipe.
Actual values vary by ingredient brands and portions.