Recipe Facts
Servings: 2
Prep Time 10 min
Cooking Time 20 min
Nutrition Facts per serving
Calories 721
Total Fat 64.8g
Total Carbs 38.3g
Dietary Fiber 12.5g
Protein 8.8g

A holiday favorite as imagined by Anna Sward of Protein Pow, posted on PN's blog. For a lower calorie version, use more chicken stock and less coconut milk.


  • 1 small red onion, chopped 
  • 1 medium white onion, chopped 
  • 2 cloves of garlic, chopped 
  • 1 tbsp (15 mL) of grass-fed butter or olive oil
  • 1 small can of pumpkin puree (or fresh in which case you’ll need about a 1.5 cup [325 mL] worth)
  • 2 cups (500 mL) of coconut milk
  • Salt or Herbamere + black pepper to taste
  • 1 tsp (5 mL) of powdered chicken stock
  • A small sprinkle of nutmeg (optional but nice)


  1. Heat a large soup pot and add the butter or oil. Add the onions and garlic and stir well, then cover the pot. Let things cook for 5 minutes, or until onions are transparent and soft.
  2. Add the pumpkin, milk, and seasoning. Using a hand-held immersion blender, liquefy the vegetables with the rest of the ingredients. You can also let the mixture cool and blend it in a regular blender, then re-heat it before serving.
  3. If soup is too thick, add a little water until it has the consistency you prefer.