pumpkin bisque soup

Pumpkin Bisque


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Fall is here.  The garden is pumpkin’ing out pumpkins & squash!  Ha!

We’re starting to have some chilly days here in Montana. It’s feeling like fall and has me craving soup! I love love love soup for lunch!  I still eat a lot of my fav soup ever – Spinach Soup – but now and then ya gotta change it up!

I know we all need our pumpkin fix this time of year so here’s a simple pumpkin bisque. It only requires a few ingredients, a blender, and maybe 10 minutes. Enjoy this gluten free, dairy free, easy soup!

Just heat it to taste…


1 2/3 cup organic pumpkin puree
1 can low-fat/lite coconut milk (15oz)…or……(2) 8.5 oz cartons of Aroy-D coconut milk (Amazon)
1 small yellow onion, cut into quarters
1 very small clove of garlic
1 tsp coconut oil
1/4-1/2 tsp cinnamon
1/8 tsp cayenne pepper (more if you like a little heat!)
A touch of cloves would be amazing too, and cloves have a super high ORAC value, meaning cloves have a lot of anti-oxidants to offer!



  1. Add all ingredients to your blender.
    • If you have a Vitamix- use the hot soup setting, it will blend and heat all at once.
    • With a traditional blender, blend the ingredients then add the pureed mixture to a soup pot and heat over medium heat only until warm enough that it will taste great! (~5 minutes, stirring frequently).

pumpkin bisque soup






Recipe adapted from Back to Her Roots



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 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health