Peruvian Inspired Pumpkin Soup

 In Recipes, Seasons

As the temperatures cool, the leaves change and we prepare for our upcoming yoga teacher training and retreat in Peru, we are craving this Peruvian Pumpkin Soup! We are so inspired by the flavors of Peru and love trying to recreate what we experience abroad.  This soup is grounding, nourishing and cooling. It is also vegan, gluten free and just the right balance of creamy, savory, spicy and sweet. 

In the autumn, Vata easily goes out of balance and this soup is balancing for Vata Dosha. Pumpkin is also pacifying for Pitta dosha as it is mildly sweet, cool in energy and drying by nature. These attributes of pumpkin give it an anti-inflammatory effect for soothing ulcers, acid reflux, an irritated gut, and a hot, burning digestive tract.  

Due to its magnesium and potassium content, Pumpkin has a mild sedative effect which helps reduce tension in the body, relax the muscles and invoke feelings of calm. Pumpkin is best shared among friends and family, as it invites feelings of contentment and relaxation.  We are so grateful for our community and we hope you enjoy making this soup for those you love!



  • 1 calabaza or sugar pumpkin (you can also substitute butternut or acorn squash)
  • 1 bulb garlic 
  • 4 Roma tomatoes – sliced lengthwise
  • 1 large Yukon gold potato  – sliced lengthwise
  • 2 tablespoon coconut or olive oil – divided 
  • 1 sweet onion – vertically sliced
  • 2 teaspoons ground cumin
  • 4 cups broth/stock
  • 1-2 tablespoons Ají Amarillo Paste 
  • 1 teaspoon salt – to taste!
  • fresh ground pepper
  • 2 cups coconut milk creamer
  • cilantro – garnish
  • scallions – garnish
  • lime wedges – garnish
  • toasted pepitas – garnish


  • Preheat the oven to 375 degrees F.
  • Slice pumpkin and place wedges, tomato halves, garlic bulb(with the tips exposed), and potato on a baking sheet. Drizzle with coconut or olive oil.
  • Roast until the squash is fork tender and beginning to brown. Allow to cool sufficiently to remove the skins from the wedges. Squeeze the garlic from its skins too. 
  • To a Dutch oven, add the remaining oil over medium-high heat. Sauté the onion and cumin for 2-3 minutes until fragrant. Add the broth/stock, Ají Amarillo, salt and pepper.
  • Add the roasted vegetables and garlic.
  • Simmer soup until flavors are combined, and everything is very tender – about 15-20 minutes.
  • Whisk in the coconut milk creamer and gently reheat. 
  • Taste for seasoning.
  • Ladle soup into bowls.
  • Garnish with your choice of: Chopped cilantro, chopped scallions, lime wedges or toasted pepitas.
  • Enjoy!

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