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Allergy Safe Recipes

Pumpkin Soup

Pumpkin SoupServes 6

Free of: All top allergens and gluten-free.


  • 8 cups (2 L) vegetable stock [Look for allergen-free, gluten-free brand]
  • 4 tbsp vegetable oil
  • 4 cups (1 L) baking pumpkin, peeled and diced
  • 1 cup (250 mL) onion, diced
  • 1 cup (250 mL) carrots, diced
  • 1 cup (250 mL) celery, diced
  • 1 tbsp fresh thyme, chopped
  • 1 bay leaf
  • Salt and pepper to taste


  1. In a large pot, heat oil over high heat. Add pumpkin, carrots, celery and onion. Cook for 5 minutes, then add
    stock, bay leaf and thyme.
  2. Reduce heat to medium-low and simmer for 20 minutes or until vegetables are tender.
  3. Purée soup in a food processor and season with salt and pepper.

Serving suggestion: Accentuate the soup’s smooth flavor with a dash of ground cinnamon.

Recipe by Simon Clarke

First published in Allergic Living magazine.

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